Fuel and Flow with Jess
A Run Vault series on nutrition and hydration for performance

Should Runners Take Creatine? A Sports Nutritionist’s Guide

By Jesikah Ings, Run Vault Nutritionist

If you have been hearing about creatine, you might automatically think bodybuilders or powerlifters. But as a Sports Nutritionist, I am often asked by runners, “Is creatine actually useful for my training?”

The short answer is yes. But it depends on what you want to get out of it.

What Is Creatine?

Creatine is a naturally occurring compound stored in your muscles that helps produce energy for short, high intensity efforts. Your body produces it naturally, and you also get small amounts from foods such as meat and fish.

Inside the muscle, creatine becomes phosphocreatine, which helps produce ATP. ATP is the primary energy source your muscles use to contract.

In simple terms, creatine helps top up your energy stores so your muscles can push harder and recover faster.

Explore creatine options here: Creatine Supplements

How Can Creatine Benefit Runners?

Creatine is well known for strength and power athletes, but runners can benefit as well.

• Sprint and interval performance: Supports short, high intensity bursts such as finishing sprints, hill repeats, and interval sessions.
• Muscle strength and stride power: Stronger muscles can produce more force per stride, potentially improving running economy and speed.
• Endurance support: May enhance glycogen storage and muscle endurance, helping maintain higher intensity for longer.
• Recovery support: Can reduce markers of muscle damage and inflammation after long or intense sessions.

Research suggests runners supplementing with creatine may experience lower markers of muscle damage post run, without significant side effects such as cramping when used appropriately.

How to Use Creatine as a Runner

The most common and well researched form is creatine monohydrate.

Typical approach:

• 3 to 5 grams daily
• Take consistently, including rest days
• Consume with carbohydrates or a meal to support absorption

A loading phase is optional, but not necessary for most runners. Consistency is more important than timing.

Is Creatine Safe for Runners?

Creatine is considered safe for healthy athletes when used at recommended doses.

Some people may experience:

• Mild gastrointestinal discomfort, which can be reduced by splitting doses and staying hydrated
• Temporary water retention, particularly if using a loading phase

If you have kidney or liver conditions, diabetes, or high blood pressure, consult a healthcare professional before starting supplementation.

Creatine for Distance Runners: Is It Worth It?

Creatine is not a magic solution, but it can be a useful tool within a structured training plan.

The benefits are most noticeable during sprints, intervals, and strength based sessions. However, some runners may also benefit from improved glycogen storage and enhanced recovery between hard efforts.

Creatine works best when layered on top of solid training, adequate carbohydrates, proper hydration, and sleep.

The Takeaway

Think of creatine as giving your muscles a small edge when intensity matters most. It does not replace smart training, but it can support it.

If you are incorporating strength work, intervals, or hill sessions into your running, creatine may be worth considering as part of your broader performance strategy.

Need Help Deciding What Is Right for You?

Supplements are most effective when matched to your training goals and nutrition plan. If you are unsure whether creatine fits into your running program, chat with the Run Vault team in store or reach out to learn more about working with our in house Sports Nutritionist.

Have other supplement related questions? Connect with Jess on Instagram at @werun_nutrition and start the conversation.

Jesikah Ings
Resident Nutritionist — Fuel & Hydration, Run Vault