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Creatine for runners: what's being used and what the research says

We report what runners are using and what the research says. We don't recommend taking any supplement. Talk to your GP or a registered sports dietitian before trying one.

Quick answer

Creatine has strong evidence for strength training and repeated short, hard efforts[1][2]. Distance running is different: a 2023 meta-analysis of 13 studies found no effect on endurance performance in trained athletes[3], and the 1 to 2 kg of mostly water weight gained during loading may be a disadvantage in endurance events[1].

Research
Weak (proposed)For distance running. The evidence for strength and repeated sprint work is a different, stronger story.
Proposed by our editor; not yet confirmed by an expert reviewer.
WADA status
Permitted
Distances in the research
800 m–5K: limited research10K–half: limited researchMarathon: limited researchUltra: not studied

What is creatine?

Creatine is made in the body from amino acids, mainly in the kidneys and liver[4]. About 95% of it is stored in skeletal muscle, roughly two-thirds as phosphocreatine[5]. Taken as a supplement, it raises the amount stored in muscle[2].

Food supplies about half the daily need, and a typical diet with 1 to 2 g a day leaves muscle stores about 60 to 80% full[2]. Food creatine comes mainly from meat and fish[4][5]; a 5 g dose contains as much creatine as about 1.1 kg of raw steak[6]. Vegetarians have lower muscle stores[2][7].

Creatine monohydrate is the most studied form, and nearly all the endurance research used it[4][5]. A 2021 review found no evidence that other marketed forms, such as creatine ethyl ester, buffered creatine or liquid serums, raise muscle creatine more than the same amount of monohydrate[4].

The Australian Institute of Sport puts creatine monohydrate in Group A of its supplement framework, meaning strong scientific evidence for use in specific situations in sport[8].

Also called: creatine monohydrate.

Why is creatine getting attention?

Creatine is one of the few supplements that the IOC consensus statement says have enough support to suggest marginal gains, alongside caffeine, nitrate, bicarbonate and possibly beta-alanine[1]. A 2021 review cites survey data putting its use at 8% to 74% of athletes and other exercising people[4]. In a 2024 survey of 5,668 Chinese marathon runners, creatine was among the least-used supplements, at 4.1%[9].

Most of that evidence comes from strength training, team sports and repeated sprints, not distance running, which is why its reputation and its value to runners don't always match[1][3]. A 2023 review argued that creatine could help endurance athletes in surges and sprint finishes; several of its authors declared links to creatine makers[5].

The claims, checked against the research

  • Faster 5K and 10K timesNot supported

    Trials don't support it. A 2023 meta-analysis of 13 placebo-controlled studies in trained people found a trivial, non-significant effect on endurance performance[3]. A creatine serum didn't change 5,000 m times in cross-country runners[10], and in an older trial a 6 km run was slower after loading than with placebo[5].

  • A stronger sprint finishMixed

    Some support, but not from running. Creatine raised power in the closing sprints of a 120 km cycling time trial without changing the overall time[11], and a 2023 review found the clearest endurance effects in surges and end spurts[5]. We found no trial of a running sprint finish.

  • Better interval and repeated-sprint sessionsMixed

    Some support across sports, but mixed in running. Meta-analyses found higher mean power in repeated sprint tests, though not peak power or fatigue[12], and, in trials lasting 2 weeks or more, better repeated-sprint performance than placebo[13]. In running, one trial found speed held up better over six 10-second sprints[14]; another found no benefit over fifteen 30 m sprints[15].

  • Bigger fitness gains from trainingMixed

    In a 4-week interval-training trial in 43 men, ventilatory threshold rose significantly only with creatine (16% v 10% on placebo), though the groups didn't differ when compared directly[16]; in a similar trial in 17 women, creatine added nothing[17]. Across 19 trials, VO2max rose slightly less with creatine than with a placebo[18], though a 2023 review reports this meta-analysis found better ventilatory threshold[5].

  • More strength from gym workSupported

    Supported for strength training in general, not in runners specifically[1][2]. A meta-analysis of adults under 50 found greater strength gains than placebo, significant in men but not in the few women studied[19].

  • Better glycogen stores and carb-loadingMixed

    Creatine with a high-carbohydrate diet raised muscle glycogen more than carbohydrate alone in small studies of healthy men and trained cyclists[20][11]. The cycling trial's 120 km time-trial times didn't improve[11], and the IOC lists endurance gains from glycogen storage only as a less common effect[1].

  • Faster recovery after long runsMixed

    In runners who loaded for 5 days before a 30 km race, blood markers of muscle damage and inflammation rose less than in controls[21]. These were blood markers, not soreness ratings or performance, and whether they matter for training is unknown[5].

  • Fewer injuriesMixed

    We found no trial of injuries in runners. Among 72 US college American football players, those who chose to take creatine had fewer cramps, strains and total injuries over a season than those who chose a sports-drink placebo, but the players picked their own group, so the result is uncertain[4].

How does creatine work?

Muscle stores creatine as phosphocreatine, which rebuilds the muscle's immediate energy supply during very short, hard efforts. More stored creatine helps muscles repeat those efforts[1]. Phosphocreatine passes a phosphate to ADP to remake ATP, the molecule muscles run on, and is rebuilt at rest or during light activity[5].

Supplements raise muscle creatine by about 20%[22], most in people who start low: by up to 50% in some people in the first studies[6], and more in vegetarians than in meat eaters[7].

That system matters most in efforts of under about 30 seconds, and much less in longer, steady endurance exercise, where trials in trained athletes have found no effect[1][3]. Proposed endurance routes, such as buffering acid, storing glycogen and damping inflammation, come from small human studies and some animal work[5].

The catch for runners is weight. Water follows creatine into muscle, and loading typically adds 1 to 3 kg[4], which may offset any benefit when that mass is carried every stride[1][5].

Does creatine help endurance runners?

Not for endurance performance. A 2023 meta-analysis of trained athletes found no effect, and the results for repeated sprint running are mixed[3][15][14]. The most promising signal is in surges and closing sprints, but it comes from cycling, rowing and swimming, and the weight gained during loading may count against creatine in running[5][11].

800 m to 5K (Limited research)

We found little research at these distances. Two trials looked at repeated sprints: one found no benefit over fifteen 30 m sprints[15], and the other found active men held their speed better in the second half of six 10-second treadmill sprints[14].

Trials that timed runs found no benefit. A creatine serum didn't change 5,000 m times in 24 cross-country runners[10]. In 18 well-trained men, a 6 km run was slower after 6 days of loading than with a placebo[5], and in 55 young adults, loading didn't change treadmill VO2max or critical velocity[23].

The IOC consensus places creatine's clearest effects in single or repeated efforts of under about two and a half minutes, most of all under 30 seconds[1]. In 38 competitive rowers, creatine cut 1,000 m times by about 2.3 seconds, mostly over the final 400 m[5].

10K to half marathon (Limited research)

A 2023 meta-analysis of 13 placebo-controlled studies in trained people found no change in endurance performance with creatine[3]. A separate meta-analysis of 19 trials found that VO2max rose slightly less with creatine than with a placebo[18], though a 2023 review reports that this meta-analysis found ventilatory threshold improved[5].

We found no trials in 10K or half-marathon runners. Creatine didn't change a 20-minute cycling time trial[5] or an incremental running test in trained handball players[24]. In 12 triathletes tested on a bike, it raised power in intervals by 18% but didn't change aerobic performance overall[5].

Marathon (Limited research)

We found no trials of creatine that measured marathon performance. The IOC consensus notes the weight gained during loading may be a disadvantage in endurance events, and lists better glycogen storage as a less common, possible benefit[1].

The glycogen studies are the closest to marathon fuelling, but none involved running. Creatine with a high-carbohydrate diet raised muscle glycogen above placebo within 24 hours of exhausting cycling[20], and in well-trained cyclists it added to carbohydrate loading without changing 120 km time-trial times[11].

The nearest running study measured blood markers, not performance: runners with marathon PBs of 2.5 to 3 hours who loaded before a 30 km race had smaller rises in markers of muscle damage and inflammation than controls[21].

Ultra (Not studied)

We found no trials of creatine in ultra running; for endurance performance in general, trials show no effect[3].

Athletes who loaded before a half-ironman triathlon had smaller rises in inflammatory markers afterwards than those on placebo[5]. A 2023 review argues that the closing-sprint effect seen after a long cycling time trial could apply in ultra events, but we found no trial that has tested this[5][11].

Study by study

The main studies on this page. What they took is what the study gave, not advice for any individual.
StudyWho took partWhat they tookWhat was measuredWhat they found
Fernández-Landa 2023 [3]Meta-analysis13 placebo-controlled studies in trained peopleCreatine monohydrate v placebo; protocols variedEndurance performanceTrivial, non-significant effect (SMD −0.07, 95% CI −0.32 to 0.18)
Gras 2023 [18]Meta-analysis19 trials, 424 people (82% men)Creatine v placeboVO2max in graded exercise testsVO2max rose slightly less with creatine than with a placebo
Glaister 2022 [12]Meta-analysis14 double-blind RCTs in adults aged 18 to 60About 20 g a day for 3 to 7 daysRepeated sprints of up to 10 sMean power higher; peak power and fatigue unchanged; body mass 0.79 kg higher
Glaister 2006 [15]Randomised controlled trial42 active men4 × 5 g a day for 5 days15 × 30 m sprints, one every 35 sNo benefit; body mass 0.7 kg higher than placebo
Bogdanis 2022 [14]Randomised controlled trial16 active men75 mg per kg four times a day (about 22 g a day) for 5 days6 × 10 s treadmill sprintsSpeed in the last 5 s of the later sprints 4.2% to 7.0% higher; peak speed unchanged; body mass up 0.99 kgFunding: Funded by the Gatorade Sports Science Institute (PepsiCo)
Astorino 2005 [10]Randomised controlled trial24 cross-country runnersA creatine serum (2.5 g of creatine per dose) v placeboOutdoor 5,000 m and treadmill VO2max5,000 m time unchanged
Smith 2011 [23]Randomised controlled trial27 men and 28 women, college age20 g a day of di-creatine citrate for 5 daysTreadmill VO2max, critical velocity and time to exhaustionNo change in any, or in body mass
Santos 2004 [21]Non-randomised trialRunners with marathon PBs of 2.5 to 3 hours4 × 5 g a day for 5 days before a 30 km race, v maltodextrin; randomisation not reportedBlood markers before and 24 h after the raceRises in CK, PGE2 and TNF-alpha 19%, 61% and 34% smaller than controls; no rise in LDH
Tomcik 2018 [11]Randomised controlled trial18 well-trained male cyclists, pair matched20 g a day for 5 days, then 3 g a day for 9 days, with moderate or high carbohydrate120 km time trial with sprints, then an uphill ride to fatigueOverall and uphill times unchanged; power in the final 4 km sprint rose above baseline with creatine; body mass up 1.54% v 0.99% on placebo
Roberts 2016 [20]Randomised controlled trial14 healthy men20 g a day for 6 days with a high-carbohydrate diet, after exhausting cyclingMuscle glycogen, from biopsiesGlycogen above placebo from day 1 to day 6
Graef 2009 [16]Randomised controlled trial43 recreationally active men10 g a day of creatine citrate, 5 days a week, during 4 weeks of interval trainingVO2peak, ventilatory threshold and work to exhaustionVentilatory threshold up 16% (significant) v 10% on placebo (not significant), but groups didn't differ when compared directly; VO2peak and work no different
Forbes 2017 [17]Randomised controlled trial17 recreationally active women0.3 g per kg a day for 5 days, then 0.1 g per kg a day, during 4 weeks of interval trainingVO2peak, ventilatory threshold and time trialNo difference from placebo
Moore 2023 [25]Randomised controlled trial30 moderately active women4 × 5 g a day for 5 days, in each cycle phaseBody mass and body waterBody mass no different from placebo; body water up after luteal-phase loadingFunding: Creatine donated by its manufacturer, which one author advises
Hultman 1996 [22]Non-randomised trial31 men20 g a day for 6 days, or 3 g a day for 28 daysMuscle creatine, from biopsiesBoth raised it by about 20%; back to baseline 30 days after stopping
Tam 2025 [26]Systematic review27 studies in active women5 days to 12 weeks, various dosesStrength or power, anaerobic and aerobic performanceBetter than placebo in 3 of 11, 4 of 17 and 1 of 5 studies; most found no benefit

The key studies, in order

  1. 1992Non-randomised trialRepeated 5 g doses raised muscle creatine in 17 people, most in those who started lowest (up to 50% in some). A 5 g dose equals the creatine in 1.1 kg of raw steak. [6]
  2. 1996Non-randomised trial31 men: 20 g a day for 6 days, or 3 g a day for 28 days, each raised muscle creatine by about 20%; levels were back to baseline 30 days after stopping. [22]
  3. 2002Trial12 elite female footballers: no overall change in sprint or agility times after 6 days of loading; body mass rose 0.8 kg. [29]
  4. 2002Trial19 trained male handball players: loading improved leg strength and times over the first 5 m of repeated sprints, but not endurance running. [24]
  5. 2003Trial18 vegetarians and 24 meat eaters doing 8 weeks of resistance training: vegetarians started with less muscle creatine and gained more muscle creatine, lean tissue and work performance. [7]
  6. 2004Non-randomised trialRunners with marathon PBs of 2.5 to 3 hours: creatine for 5 days before a 30 km race gave smaller rises in muscle-damage and inflammation markers than maltodextrin. [21]
  7. 2005Trial24 cross-country runners: a creatine serum didn't change outdoor 5,000 m time. [10]
  8. 2006Trial42 active men, 5 days of creatine: no benefit over 15 repeated 30 m sprints, and 0.7 kg more body mass than placebo. [15]
  9. 2008Trial59 male footballers over 28 days: diarrhoea was reported by 56% taking 10 g in one serving, 29% taking two 5 g servings and 35% on placebo. [32]
  10. 2009Trial43 active men doing 4 weeks of interval training: ventilatory threshold rose significantly only with creatine citrate (16% v 10% on placebo), but the groups didn't differ in a direct comparison; VO2peak and work to exhaustion didn't differ. [16]
  11. 2009TrialCrossover trial in 20 rugby players: DHT rose 56% after 7 days of loading and stayed 40% above baseline after 14 more days; testosterone didn't change. Hair wasn't measured. [35]
  12. 2011Trial55 young men and women: 5 days of loading didn't change treadmill VO2max, critical velocity, time to exhaustion or body mass. [23]
  13. 2016Trial14 healthy men: creatine with a high-carbohydrate diet raised muscle glycogen above placebo within 24 hours of exhausting exercise, and the difference lasted 6 days. [20]
  14. 2017Trial17 recreationally active women: creatine added nothing to the fitness and time-trial gains from 4 weeks of interval training. [17]
  15. 2017ConsensusCreatine raises muscle creatine and improves high-intensity exercise and training adaptations. Short and long-term use (up to 5 years) was well tolerated in healthy people. [2]
  16. 2018ConsensusCreatine enhances repeated high-intensity efforts and strength training gains; the 1-2 kg gained during loading may be a disadvantage for endurance. Contamination is a known anti-doping risk. [1]
  17. 2018Trial18 well-trained male cyclists, pair matched: with creatine, power in the final 4 km sprint of a 120 km time trial rose above baseline, but overall time didn't change; muscle glycogen was higher with creatine plus carbohydrate loading than placebo plus loading. [11]
  18. 2020Meta-analysisOnly 9% of creatine studies were in women. In 29 studies (951 women) that monitored harms: no serious adverse events and no significant rise in adverse events, stomach problems or weight gain. [27]
  19. 2021Expert reviewLoading adds 1-3 kg, mostly water. No kidney damage in healthy people at studied amounts; no evidence it causes dehydration, cramping or hair loss; loading isn't required. [4]
  20. 2021Expert reviewReview of creatine in women: research in females is limited, and no human study had tested creatine supplements in pregnancy. [30]
  21. 2022Trial16 active men: speed held up better late in six 10-second treadmill sprints; peak speed didn't change; body mass rose by about 1 kg. [14]
  22. 2022Meta-analysis14 double-blind RCTs: 3 to 7 days of about 20 g a day raised mean power in repeated sprints and body mass (0.79 kg), but not peak power or fatigue. [12]
  23. 2022Meta-analysisStudies in female athletes showed no conclusive effect of creatine on aerobic performance; the authors call for more research in women. [28]
  24. 2023Meta-analysis13 placebo-controlled studies in trained people: a trivial, non-significant effect of creatine on endurance performance (SMD -0.07; p = 0.47). [3]
  25. 2023Expert reviewNarrative review: creatine may help surges and end spurts, but time-trial results are mixed and weight gain may offset benefits in running. Authors declare creatine-industry links. [5]
  26. 2023Meta-analysis19 trials, 424 people (82% men): VO2max rose less with creatine than with a placebo. [18]
  27. 2023Trial30 moderately active women: loading didn't change body mass compared with placebo, but raised body water when taken in the luteal phase. [25]
  28. 2024Meta-analysis23 studies: creatine with resistance training increased strength more than placebo; gains were significant in men but not women, who were 49 of 509 participants. [19]
  29. 2025Observational studyCase report: a distance runner developed lower-leg chronic exertional compartment syndrome after starting creatine. [37]
  30. 2025Survey5,668 Chinese marathon runners surveyed in 2024: creatine (4.1%) was among the least-used supplements; energy gels and salt tablets were the most used. [9]
  31. 2025Trial45 resistance-trained men, 5 g a day or placebo for 12 weeks: no differences in DHT, testosterone, hair density, follicle counts or hair thickness. Two authors declared advisory roles with supplement brands, including a creatine supplier. [36]
  32. 2025Meta-analysis21 studies (12 pooled for creatinine): a small rise in serum creatinine, which the authors say is likely from creatine turnover rather than kidney impairment, and no significant change in glomerular filtration rate. [34]
  33. 2025Systematic review27 studies in active women: creatine beat placebo in a minority of strength, anaerobic and aerobic studies; most found no benefit, and female-specific factors were poorly addressed. [26]
  34. 2026Meta-analysis52 RCTs of creatine, beta-alanine or both, taken for 2 weeks or more by athletes: creatine improved sprint, jump and repeated-sprint performance versus placebo; adding beta-alanine gave no extra benefit. [13]
  35. 2026Meta-analysis20 randomised trials: creatine raised serum creatinine (by 0.13 mg/dL) but didn't change urea or eGFR; the authors call for trials longer than a year. [33]

Who has the research been done in?

Most creatine research is in men doing strength training, team sports or sprints[1][2]. Of 13 endurance trials summarised in a 2023 review, most were in men and most used cycling, rowing, kayaking or swimming rather than running[5].

We found no creatine trials in masters runners. In older adults, a 2021 review concludes that most muscle and performance benefits came with resistance training, that creatine alone is unlikely to bring substantial strength gains, and that 3 g a day for 2 years without exercise didn't raise lean mass in postmenopausal women[4].

Evidence in under-19s is limited: studies in adolescent athletes found no harm but didn't check clinical health markers[4], and research on endurance performance at these ages is lacking[5]. People with low starting stores tend to respond more; in one trial, vegetarians started with less muscle creatine and gained more than meat eaters[7].

What we know about women

Research in women is thin: only 9% of creatine studies were in women alone[27]. A 2025 review of 27 studies in active women found creatine beat placebo in 1 of 5 aerobic studies and a minority of strength and anaerobic ones, and most studies didn't adequately account for female physiology[26]. A meta-analysis in female athletes found no clear effect on aerobic performance[28], creatine added nothing to 4 weeks of interval training in 17 women[17], and in elite female footballers it didn't change sprint or agility times overall[29].

In 30 active women, loading didn't change body mass compared with placebo, but body water rose when loading fell in the luteal phase, roughly the 2 weeks before a period[25]. Across 29 studies that monitored harms in 951 women, there were no serious adverse events and no significant rise in stomach problems or weight gain[27]. A 2021 review found no human studies of creatine supplements in pregnancy[30], and the NHS pregnancy supplement guidance, which covers folic acid and vitamin D, doesn't mention creatine[31].

What the research can't tell us yet

Most creatine research is in strength training, team sports and sprinting rather than distance running[1][2][5]. We found no trial that compared times over a run of 10 km or more, and the sprint-running trials were small and gave creatine for only 5 days[15][14].

Most participants in the VO2max meta-analysis were men: 82%[18]. Many of the positive endurance results come from time-to-exhaustion tests, which a 2023 review notes don't necessarily carry over to time trials[5].

Several key reviews, including the 2021 ISSN common-questions review and the 2023 endurance review, were written by researchers who declared creatine-industry grants, donations or advisory roles[4][5]. The meta-analysis that found no endurance effect was registered in advance[3].

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How and when is creatine used in studies?

Studies commonly used a loading phase of about 20 g a day, split into four servings, for 5 to 7 days, followed by 3 to 5 g a day[1]. Loading is sometimes set at 0.3 g per kg a day, about 21 g for a 70 kg person[4].

Smaller daily amounts without loading also raised muscle creatine, and the review concludes that a loading phase isn't required[4]. In the classic comparison, 20 g a day for 6 days and 3 g a day for 28 days both raised muscle creatine by about 20%[22].

A 2021 review notes that single servings over 10 g may cause diarrhoea, which is why it describes splitting loading amounts through the day[4]. For weight-bearing endurance athletes, the authors of a 2023 review advise against loading because of water retention[5]. The IOC consensus says supplements should be trialled in training before they're used in competition[1].

When studies gave it

The repeated-sprint trials in one meta-analysis, and most endurance trials in a 2023 review, gave creatine for 3 to 7 days before testing[12][5]; others paired it with 4 weeks of interval training[16][17] or spread it over 14 days before a simulated race[11].

Stores build and fade over days to weeks: loading raised them in 6 days, 3 g a day in 28, and they were back to baseline 30 days after stopping[22]. Trials gave it daily in the days or weeks before testing[12][11]. A 2023 review notes that taking it near training and with carbohydrate may increase uptake during loading[5].

What studies used. These are research protocols, not advice for any individual.
What studies usedWhenRef.
About 20 g a day in four servings (loading)For 5 to 7 days[1]
3 to 5 g a dayOnce a day after loading[1]
3 to 5 g a day, with no loadingDaily, raising muscle creatine more gradually[4]
3 g a day, with no loadingFor 28 days, raising muscle creatine by about 20%[22]
About 20 g a dayFor 3 to 7 days before repeated-sprint tests[12]
20 g a day for 5 days, then 3 g a day for 9 daysBefore a 120 km cycling time trial, alongside carbohydrate loading[11]

What are the side effects, and who should be careful?

Weight gain is the most common effect: loading typically adds 1 to 3 kg, mostly water[4], which the IOC consensus notes may be a disadvantage in endurance events[1]. Across 14 repeated-sprint trials, body mass was 0.79 kg higher than with placebo[12], though one 5-day trial found no gain[23], and trials of up to two years haven't found a rise in fat mass[4].

Large single servings were linked to diarrhoea: among 59 male footballers taking creatine for 28 days, it was reported by 56% taking 10 g at once, 29% taking two 5 g servings and 35% on placebo[32]. Runners in the 30 km race study reported no cramping, dehydration or diarrhoea[21].

In healthy people, controlled research has not found kidney damage at the amounts studied, and does not support the idea that creatine causes dehydration or cramping[4]. A 2026 meta-analysis of 20 randomised trials found creatine raised blood creatinine but didn't significantly change urea or eGFR, a measure of kidney filtering[33], and a 2025 meta-analysis also found no significant change in filtration[34]. Use for up to four to five years has been studied in healthy people without negative health effects[1][2].

The hair-loss claim traces to one 2009 study of 20 rugby players, in which the hormone DHT rose 56% after a week of loading; hair wasn't measured, and the finding hasn't been replicated[35][4]. A 2025 trial in 45 men found 12 weeks of creatine changed neither DHT nor hair density or thickness compared with placebo[36]. Separately, a 2025 case report described a distance runner who developed chronic exertional compartment syndrome in the lower leg after starting creatine; one case can't show cause[37].

Medicines and health conditions

We found no NHS or MHRA guidance specific to creatine. The NHS says the main test for kidney disease is a blood test that measures creatinine[38]. Creatine can raise blood creatinine; a 2021 review says such rises are unlikely to reflect reduced kidney function, and cautions that creatinine-based estimates of kidney function need care in people who take it[4].

For people with chronic kidney disease, the NHS advises avoiding potassium supplements, and avoiding over-the-counter anti-inflammatory painkillers such as ibuprofen except when a medical professional advises them[39]. The ISSN notes that some researchers have suggested people with existing kidney disease check with their doctor before taking creatine, as a precaution[2].

Case reports of kidney problems in people taking creatine were confounded by medicines, existing kidney disease, other supplements, very high doses or steroid use, according to a 2021 review[4].

Be careful if

  • You have a kidney condition: the ISSN notes that some researchers have suggested people with existing kidney disease check with a doctor first, as a precaution[2].
  • You're due a kidney blood test: creatine can raise blood creatinine, which the test measures[38][4].
  • Your racing depends on carrying as little weight as possible: loading usually adds 1 to 3 kg[4].
  • You plan to use it before a race: the IOC consensus statement says supplements should be trialled in training first[1].
  • You're under 19: studies in adolescent athletes haven't checked clinical health markers[4], and endurance research at these ages is lacking[5].
  • You compete under anti-doping rules: supplements can contain prohibited substances that aren't on the label[1].

Is creatine allowed in competition?

Creatine is not on the World Anti-Doping Agency's Prohibited List, so it is permitted in competition[40].

The anti-doping risk with any supplement is contamination. Products can contain prohibited substances that aren't on the label, and under the World Anti-Doping Code an athlete is responsible for anything found in their sample, even if it got there by accident[1].

Independent quality-assurance schemes, often called batch testing, check supplement products for prohibited substances[1]. WADA says using a product from one of these schemes can reduce, but not eliminate, the risk of an anti-doping violation[40], and the IOC says no product can be guaranteed entirely safe[1].

Myth or evidence?

5 things runners hear about creatine. Pick an answer to see what the research says.

  1. 1.Creatine improves endurance running performance.

    Show the answer

    Myth. A 2023 meta-analysis of trained athletes found no effect on endurance performance[3].

  2. 2.Creatine loading usually adds some body weight.

    Show the answer

    Evidence. Loading typically adds 1 to 3 kg, mostly water[4].

  3. 3.Creatine causes muscle cramps.

    Show the answer

    Myth. Experimental and clinical research doesn't support the idea that creatine causes dehydration or cramping[4].

  4. 4.Creatine helps with repeated sprints in running.

    Show the answer

    Mixed. One running trial found a benefit in repeated 10-second sprints[14]; another found none over repeated 30 m sprints[15]. Across 14 trials, mean power rose but peak power and fatigue didn't change[12].

  5. 5.Creatine is banned in athletics.

    Show the answer

    Myth. Creatine is not on the WADA Prohibited List[40].

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Frequently asked questions

Does creatine help endurance runners?
Trials in trained athletes have found no effect on endurance performance[3], and the IOC consensus notes the 1 to 2 kg gained during loading may be a disadvantage in endurance events[1].
Does creatine make you gain weight?
Usually a little. Loading typically adds 1 to 3 kg, mostly water[4]; across repeated-sprint trials, the average was 0.79 kg more than placebo[12].
Is creatine bad for your kidneys?
In healthy people, controlled research has not found kidney damage at the amounts studied[4]. For people with existing kidney disease, the ISSN position stand notes that some researchers have suggested checking with a doctor first, as a precaution[2].
Does creatine cause cramps or dehydration?
Experimental and clinical research doesn't support that idea[4], and runners loading before a 30 km race reported neither[21].
Could creatine help with intervals or a sprint finish?
The running evidence is mixed: one trial found active men held their speed better in repeated 10-second treadmill sprints[14], and another found no benefit over repeated 30 m sprints[15]. A cycling trial found power rose in the closing sprints, but we found no trial in a running race[11].
Do you have to do a loading phase?
A review concludes it isn't required: smaller daily amounts without loading also raised muscle creatine in studies, just more gradually[4].
Is creatine banned in athletics?
No. Creatine is not on the WADA Prohibited List[40].
Is creatine weight gain water or fat?
Mostly water at first. Water follows creatine into muscle, and trials lasting up to two years haven't found that it increases fat mass[4].
Does creatine cause hair loss?
There's no good evidence that it does. The idea comes from one study in which DHT rose in rugby players[35]; a 2025 trial that measured hair found no difference from placebo[36].
Does creatine help female runners?
There's little direct evidence. A 2025 review of 27 studies in active women found most showed no performance benefit, and only 1 of 5 aerobic studies found one[26].
Does creatine work better for vegetarians?
Possibly. In one trial, vegetarians started with lower muscle creatine and gained more muscle creatine and lean tissue than meat eaters, though it involved resistance training, not running[7].
Does creatine help older runners?
We found no trials in masters runners. In older adults, most of the muscle and strength benefits came when creatine was combined with resistance training[4].
Can creatine help with carb-loading before a marathon?
We found no studies in runners. In small cycling studies, creatine with a high-carbohydrate diet raised muscle glycogen more than carbohydrate alone, but 120 km time-trial times didn't improve[20][11].
Is creatine safe for teenage runners?
The evidence is limited. A 2021 review found no evidence of harm in adolescent athletes, but noted those studies didn't check clinical health markers[4].
Which type of creatine do studies use?
Mostly creatine monohydrate. A 2021 review found no evidence that other marketed forms raise muscle creatine more than the same amount of monohydrate[4].

References

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Who wrote and reviewed this

Written by Grant MacMillan, Editor, RunV. Not yet reviewed by an expert.

Last checked against its references . Next review due . How pages are reviewed · How we grade research

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