Creatine for Distance Gains?

There are minor indications that creatine is helpful for runners, but you'll also retain more water weight, so it's probably a wash.

https://examine.com/supplements/creatine/

Just eat more red meat.

creeeee wrote:There are minor indications that creatine is helpful for runners, but you'll also retain more water weight, so it's probably a wash.

I agree with this based on what little I know. From what I understand, you would do just as well by simply eating more. But if you are planning to do a lot of weight lifting while you grow, the creatine can help a bit. But even then, creatine is a fairly minor help and not a huge deal.

I take creatine on days I lift, before, even though you're supposed to take it after. ONLY on those days. I take maybe 1/3rd of what the bottle says.

With it, I lift heavier, and more reps.

But I also gain weight.

Daniel88 wrote:

Hey All,

I’m a pretty skinny sophomore guy (5,7 and 110) and I was wondering if taking creatine would help or hinder my performance? For context, I mainly run the 3200, 50-60 mpw, and I’m looking to be very close to 10 minutes this year.

Any input would be awesome! I want to increase my weight a bit with muscle, but definitely not at the expense of my running.

There is absolutely no benefit from this for a distance runner. It’s not a loss/ gain wash either. You will be slower.

As. distance runner you want to be toned, not bulky. Gaining any considerable muscle weight is going to make you slower. I would suggest avoiding the creatine (or any supplements) and just sticking to whatever strength training your coach has you doing. And if they don’t have you doing any weight training, try to lift twice a week or do calisthenics.

Don't take creatin, it has no effect. Better try EPO, that should do...

Now seriously, just run more, lift more, sleep well, eat better...

But don't take Creatin, ASS, Caffeine, whatever. Soon the border between these substances and real PEDs diminishes...

Partridge wrote:

Don't take creatin, it has no effect. Better try EPO, that should do...

Now seriously, just run more, lift more, sleep well, eat better...

But don't take Creatin, ASS, Caffeine, whatever. Soon the border between these substances and real PEDs diminishes...

I just started taking this cause a study says its good for us seniors, both physically and mentally, but it will probably not be helpful to you, you little whippersnapper.

There are so many supplements out there making dubious claims.

The effects of creatine are greatest for vegetarians and people on low-meat diets.

Even then, it won't help with exercise and muscel gains unless you are doing weights type exercises such as leg press, kettle bell squats, deadlifts, etc.

Generally, the evidence for any benefits from taking supplements and vitamin supplements is extremely weak, and in some cases purely theoretical speculation with no empirical evidence at all.

The best thing you can do is eat a healthy diet. And if you want to make muscel gains while running, eat a lot.

Gramps wrote:

Partridge wrote:

Don't take creatin, it has no effect. Better try EPO, that should do...

Now seriously, just run more, lift more, sleep well, eat better...

But don't take Creatin, ASS, Caffeine, whatever. Soon the border between these substances and real PEDs diminishes...

I just started taking this cause a study says its good for us seniors, both physically and mentally, but it will probably not be helpful to you, you little whippersnapper.

There are so many supplements out there making dubious claims.

Hey, it's not about you old guy, but when a high school kid asks how he can improve his running, the answer should not be PEDs, even legal ones.

Thanks for all the input everyone! I guess I won't take it :(

Hey, I am in the same boat as you. I am 5' 8" and 115 lbs. I haven't noticed any time changes when I do this because its in the offseason, but I try to eat more than 4,000 calories a day. Its a better way to get what your body needs without supplementing. I've noticed a difference in how I feel in runs once I started eating more and I've gained about 7 lbs in a month which is unheard of for me. Just eat more.

anonymous. wrote:

Hey, I am in the same boat as you. I am 5' 8" and 115 lbs. I haven't noticed any time changes when I do this because its in the offseason, but I try to eat more than 4,000 calories a day. Its a better way to get what your body needs without supplementing. I've noticed a difference in how I feel in runs once I started eating more and I've gained about 7 lbs in a month which is unheard of for me. Just eat more.

Hey, thanks for the helpful feeback!

Couple of Questions:

Did you eat healthy stuff or whatever you could get your hands on?

Also, did you get any slower after consuming this amount?

Dude increased his bench.

It's illegal and stupid

I didn't notice any time changes, but I do feel better, and my long run paces got a little faster.

Also, I eat relatively healthy. Not all veggies and stuff but I stay away from candies and SUPER processed foods.

There's nothing really "bad" about creatine. It looks like the worst thing for distance runners would be the potential weight gain. For older runners you might need to balance out whether you think the additional weight is worth the increase muscle density and does that help make up for the loss of muscle as a result from the aging process.

https://www.mdpi.com/2077-0383/8/4/488/htm