Does Creatine Help Endurance Performance?

Creatine is one of the most researched supplements on the market, known for its benefits in strength training. It has consistently been shown to help individuals gain more muscle mass, strength, power, and muscle function across the lifespan. But how does it affect endurance performance? Emerging evidence suggests that creatine can benefit endurance athletes in critical race situations such as finishing kicks or breakaways.

How Can Creatine Help Endurance Performance?

Creatine is converted into phosphocreatine, a stored energy source that supports high-intensity exercise. It impacts endurance performance by buffering hydrogen ions and facilitating glycogen resynthesis. Glycogen stores are crucial for endurance events like marathons or cycling races because glycogen is the predominant fuel used. Combining creatine with carbohydrates can facilitate glycogen resynthesis, making it an essential supplement for endurance athletes.

Moreover, creatine can reduce oxidative stress and inflammation following endurance activities, enhancing acute recovery. This makes it beneficial for cyclists, runners, and triathletes aiming to improve their endurance performance and recovery.

Interesting Study on Creatine and Endurance

One study on rats examined muscle adaptations using chronic low-frequency stimulation with and without creatine. This experimental model increases mitochondria and oxidative capacity but impairs fast-twitch fibers. Interestingly, rats supplemented with creatine maintained their fast-twitch characteristics while increasing oxidative capacity. These findings suggest that endurance athletes, especially during high-volume training, should consider creatine to maintain fast-twitch fibers essential for sprinting.

Endurance Races vs. Laboratory Testing

While laboratory-based assessments provide valuable insights, they may not perfectly represent real race conditions. Factors like changes in elevation, course design, and competitors' pacing strategies can influence an athlete's performance. Some studies have attempted to bridge this gap.

For example, another study had triathletes perform a model combining endurance and sprinting. They found that creatine improved sprinting power output by 18%. Another study on well-trained cyclists found that creatine improved final sprints in a 120 km time trial, suggesting it may help with breakaway attempts. Notably, creatine did not negatively impact hill climbing performance despite increasing body mass, though it had a detrimental effect on steady-state running performance.

Overall, creatine appears to play a beneficial role in endurance performance, particularly in events involving pace changes, breakaways, or finishing kicks. While the increase in body mass may be a consideration for weight-bearing sports like running, it does not seem to affect non-weight-bearing activities such as cycling and swimming. Endurance athletes, especially those in high-volume training or aiming to enhance strength training adaptations, should consider incorporating creatine into their regimen.

Explore our premium sports nutrition products, designed specifically for endurance sports like cycling, running, and triathlon. Boost your performance and recovery with our high-quality supplements.