While creatine is well-known for improving high-intensity, short-duration activities, it also has potential benefits for endurance performance.
Creatine
Creatine helps muscles store water. Water makes our muscles bigger and stronger, like a sponge. The human body will make 1-2 grams daily. Supplementation will increase storage.
It's safe for most people and will improve performance in high-intensity, short-duration activities, while aiding in faster recovery.
Key Takeaways
Increases phosphocreatine (PCr) stores: Will assist you in rapidly regenerating ATP, the primary energy source for muscle contractions
Beneficial for high-intensity efforts: Like sprints, intervals, or hill climbs in endurance events
Combine with protein/carbs: Combined with carbohydrates, creatine enhances glycogen storage in muscles
Bigger glycogen stores: Provide more sustained energy for long-duration activities, delaying fatigue
Reduces inflammation: and oxidative stress, improving recovery and endurance performance over time
Increases muscle mass: Due to water retention and muscle growth
How to Supplement Creatine
First 5-7 days: 20 grams per day to saturate muscles
Afterward: 3-5 grams per day to maintain saturation
Timing: Post-workout with carbohydrates to enhance uptake
Hydration: Drink plenty of water (3-4L pr. Day) to support muscle hydration
Protein/Carbs: Combine with protein or carbohydrates for synergistic effects
Research Paper
PubMed | Creatine supplementation and endurance performance: surges and sprints to win the race