Run Long Run Healthy Creatine for runners, explained: Why you should be taking it
May 27, 2025
Discover the fascinating world of creatine for runners! Learn how this natural compound can enhance energy availability and muscle support, debunking myths about weight gain. Uncover the benefits for recovery and combating mental fatigue. Explore optimal dosages and the best times to take creatine, along with dietary sources for vegans and vegetarians. The podcast also addresses common side effects while emphasizing safety and effectiveness, showing why creatine is gaining traction in the endurance running community.
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Creatine's Modest but Valuable Impact
- Creatine's performance boost varies widely among individuals and isn't a silver bullet.
- Even small fractional improvements matter for elite athletes and the supplement is cheap and safe.
Creatine Supports Mental Energy
- Creatine crosses the blood-brain barrier and re-energizes the brain during sleep deprivation.
- It can wipe out cognitive deficits after 24 hours without sleep, improving mental performance.
Daily Creatine Dosage Guidelines
- Take 5 to 10 grams of creatine daily without loading phase for saturation.
- Skipping loading avoids water weight gain, which occurs due to cell hydration.