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 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: not studiedUltra: not studied
What is creatine?
Creatine is made in the body from amino acids[4]. Taken as a supplement, it raises the amount of creatine stored in muscle[2].
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[5].
Also called: creatine monohydrate.
Why is creatine getting attention?
Creatine is one of the few supplements the IOC consensus statement says has good evidence behind it, alongside caffeine, nitrate and bicarbonate[1].
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].
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].
That system matters most in efforts of under about 30 seconds, and much less over longer, steady running, where trials in trained athletes have found no effect[1][3].
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][6][7].
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[6], and the other found active men held their speed better in the second half of six 10-second treadmill sprints[7].
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].
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[8].
Marathon (Not studied)
We found no trials of creatine in marathon runners. 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].
Ultra (Not studied)
We found no trials of creatine in ultra running; for endurance performance in general, trials show no effect[3].
The key studies, in order
- 2006Trial42 active men, 5 days of creatine: no benefit over 15 repeated 30 m sprints, and 0.7 kg more body mass than placebo. [6]
- 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]
- 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]
- 2021Expert reviewLoading adds 1-3 kg, mostly water. No kidney damage in healthy people at studied amounts; no evidence it causes dehydration or cramping; loading isn't required. [4]
- 2022Trial16 active men: speed held up better in the second half of six 10-second treadmill sprints; body mass rose by about 1 kg. [7]
- 2023Meta-analysis13 placebo-controlled studies in trained people: no change in endurance performance with creatine (a trivial, non-significant effect). [3]
- 2023Meta-analysis19 trials, 424 people (82% men): VO2max rose less with creatine than with a placebo. [8]
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].
Most participants in the VO2max meta-analysis were men: 82%[8]. The sprint-running trials were small and gave creatine for only 5 days[6][7].
How 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].
Smaller daily amounts without loading also raised muscle creatine, and the review concludes that a loading phase isn't required[4]. Servings above 10 g at once were linked to stomach upset, which is why loading amounts are split through the day[4].
| What studies used | When | Ref. |
|---|---|---|
| About 20 g a day in four servings (loading) | For 5 to 7 days | [1] |
| 3 to 5 g a day | Once a day after loading | [1] |
| 3 to 5 g a day, with no loading | Daily, raising muscle creatine more gradually | [4] |
What are the side effects, and who should be careful?
The most common effect is weight gain: loading typically adds 1 to 3 kg, mostly water[4], which the IOC consensus notes may be a disadvantage in endurance events[1].
Large single servings, over 10 g, have been linked to stomach upset and diarrhoea[4].
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]. Use for up to four to five years has been studied in healthy people without negative health effects[1][2].
Be careful if
- You have a kidney condition: there is much less research in people with kidney disease, and the ISSN notes that some researchers suggest checking with a doctor first[2].
- 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].
Is creatine allowed in competition?
Creatine is not on the World Anti-Doping Agency's Prohibited List, so it is permitted in competition[9].
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[9], 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.Creatine improves endurance running performance.
Show the answer
Myth. A 2023 meta-analysis of trained athletes found no effect on endurance performance[3].
2.Creatine loading usually adds some body weight.
Show the answer
Evidence. Loading typically adds 1 to 3 kg, mostly water[4].
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.Creatine helps with repeated sprints in running.
5.Creatine is banned in athletics.
Show the answer
Myth. Creatine is not on the WADA Prohibited List[9].
Have you tried creatine?
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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].
- Is creatine bad for your kidneys?
- In healthy people, controlled research has not found kidney damage at the amounts studied[4]. There is much less research in people with kidney disease, and the ISSN position stand notes that some researchers suggest they check with their doctor first[2].
- Does creatine cause cramps or dehydration?
- Experimental and clinical research doesn't support that idea[4].
- 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[7], and another found no benefit over repeated 30 m sprints[6].
- 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[9].
References
- [1]
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 2018.
Consensus statementCreatine 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.
doi.org/10.1136/bjsports-2018-099027 - [2]
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017.
Consensus statementCreatine 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.
doi.org/10.1186/s12970-017-0173-z - [3]
Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, et al. Effects of creatine monohydrate on endurance performance in a trained population: a systematic review and meta-analysis. Sports Medicine, 2023.
Meta-analysis13 placebo-controlled studies in trained people: no change in endurance performance with creatine (a trivial, non-significant effect).
doi.org/10.1007/s40279-023-01823-2 - [4]
Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 2021.
Expert reviewLoading adds 1-3 kg, mostly water. No kidney damage in healthy people at studied amounts; no evidence it causes dehydration or cramping; loading isn't required.
doi.org/10.1186/s12970-021-00412-w - [5]
Australian Institute of Sport AIS Sports Supplement Framework: Group A and linked fact sheets. Australian Sports Commission, 2026.
Consensus statementLists creatine monohydrate in Group A: strong scientific evidence for use in specific situations in sport, using evidence-based protocols.
www.ausport.gov.au/ais/nutrition/supplements/group_a - [6]
Glaister M, Lockey RA, Abraham CS, et al. Creatine supplementation and multiple sprint running performance. Journal of Strength and Conditioning Research, 2006.
Randomised controlled trial42 active men, 5 days of creatine: no benefit over 15 repeated 30 m sprints, and 0.7 kg more body mass than placebo.
doi.org/10.1519/R-17184.1 - [7]
Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of oral creatine supplementation on power output during repeated treadmill sprinting. Nutrients, 2022.
Randomised controlled trial16 active men: speed held up better in the second half of six 10-second treadmill sprints; body mass rose by about 1 kg.
doi.org/10.3390/nu14061140 - [8]
Gras D, Lanhers C, Bagheri R, et al. Creatine supplementation and VO2max: a systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 2023.
Meta-analysis19 trials, 424 people (82% men): VO2max rose less with creatine than with a placebo.
doi.org/10.1080/10408398.2021.2008864 - [9]
World Anti-Doping Agency The Prohibited List. World Anti-Doping Agency, 2026.
RegulatorThe substances and methods prohibited in sport. Creatine is not on it.
www.wada-ama.org/en/prohibited-list
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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