Creatine is a widely popular, relatively inexpensive sports nutrition supplement. While creatine offers a variety of benefits for athletes, it is often considered to be a product most useful for bodybuilders and strength-training athletes. However, creatine can be beneficial for runners, including sprinters and distance runners. Although it can help you reach your athletic goals, there are potential side effects, so consult a doctor prior to using creatine or other supplements.
What is Creatine?
Creatine is sold as a dietary supplement, but your body actually makes this substance on its own. Creatine is an amino acid that is made in your kidneys, pancreas and liver. Amino acids such as creatine are the building blocks of protein, so they may aid in building muscle. Creatine also has specific functions amino acids do not; your body can transform creatine into phosphocreatine, an energy source that can be stored in your cells for later use.
Strength
Creatine is popular among bodybuilders and other athletes due to its strength-building benefits. Such benefits may also aid runners. According to research published in the July 2011 issue of "Journal of Strength and Conditioning Research," consumption of creatine as little as twice a week can promote significant increases in leg strength. Improved leg strength can improve your speed and ability to run on tough terrain, such as up hills.
Endurance
An important factor for success in running is muscular endurance. This is particularly important for distance runners. While consuming a diet rich in carbohydrates can be beneficial for improving endurance, research shows that creatine can also help. A study from the April 1998 issue of "Journal of Sports Sciences" found that just five days of creatine use significantly improved repeated sprint performance in swimmers. This suggests that creatine supplementation may also help you sustain your running performance over a long duration.
Muscle Recovery
If you train often, maximizing your recovery is essential for maintaining your highest level of performance. Consuming adequate levels of protein and carbohydrates following runs is important for recovery, but supplementation can also help. A study published in the June 2009 issue of "Journal of the International Society of Sports Nutrition" indicates that creatine can enhance muscle recovery by reducing muscle damage normally caused by exercise
References
- University of Maryland Medical Center; Creatine; June 2009
- "Journal of Strength and Conditioning Research"; Effect of Different Frequencies of Creatine Supplementation on Muscle Size and Strength in Young Adults; D.G. Candow et al.; July 2011
- "Journal of Sports Sciences"; The Effects of Oral Creatine Supplementation on Performance in Single and Repeated Sprint Swimming; M.C. Peyrebrune et al.; April 1998
- "Journal of the International Society of Sports Nutrition"; Creatine Supplementation Enhances Muscle Force Recovery after Eccentrically-Induced Muscle Damage in Healthy Individuals; M.B. Cooke et al.; June 2009
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