Although creatine has for years been primarily associated with strength sports, it is also gaining increasing recognition among endurance athletes. Today, creatine for runners is an important supplement taken by amateurs, semi-professionals and also professionals preparing for competitions over various distances. How does creatine affect the runner’s body? When and how should it be used? And what should you look for when choosing a supplement?
What is creatine and how does it work in the body?
Creatine is an organic chemical compound produced naturally in the human body – mainly in the liver, kidneys and pancreas. Its primary function is to support the rapid renewal of ATP (adenosine triphosphate), the primary energy carrier in muscle cells. In this way, the body can maintain high exercise intensity for longer and regenerate faster.
For years, creatine was mainly associated with building muscle mass, but today we know the benefits of supplementation also translate to endurance sports, where running economy, resistance to fatigue and the ability to final acceleration are important.
Creatine and running – does supplementation make sense?
Running requires prolonged, moderate effort, but in practice many workouts (e.g. intervals, tempo runs or short distance starts) also engage the anaerobic system. It is in these situations that creatine has a real use – it improves the ability to generate energy quickly, increases muscle energy reserves and supports recovery between series.
For long-distance runners, creatine can be helpful in maintaining a higher running intensity in the final kilometres and speeding up recovery after difficult training or competition. For short-distance runners, on the other hand, creatine supplementation has a positive effect on strength, which translates into better running times.
Creatine before running – how to use it so it doesn’t harm you?
Creatine does not have an immediate effect, but it is best taken regularly – every day at a fixed time, regardless of whether you plan to train. Systematic supplementation leads to a gradual saturation of phosphocreatine in the muscles, which increases their ability to recover quickly.
Many runners wonder whether to use creatine before running. There are no contraindications to taking it in the morning or before physical activity, but it is important to remember that regularity, rather than a specific time, is most important. The standard dose is 3-5 grams per day.
The most commonly chosen form is creatine powder – due to its good bioavailability, ease of use and attractive price. Simply dissolve it in water or juice and consume once a day. For better absorption, you can combine it with a serving of carbohydrates, although this is not necessary.
What effects can creatine have on a runner?
The effects of supplementation depend on the type of training and individual body characteristics, but the most commonly observed benefits are:
- an increase in available energy reserves in the muscles,
- improved recovery between training units,
- reducing perceived muscle fatigue,
- an increase in strength and power, especially for running and sprinting,
- protection of muscle mass during periods of intensive training or weight reduction.
Contrary to the fears of many runners, creatine does not necessarily cause significant water retention – especially when using standard doses without a so-called loading phase.
What to look out for when choosing creatine?
There are many types and forms of creatine on the market, but for most runners the best choice remains the classic monohydrate – preferably in powder form. When choosing a supplement, pay attention to:
- the purity of the product (no flavourings, sweeteners or fillers),
- the source of the raw material (preferably certified, with quality control),
- good solubility and neutral taste,
- the reliability of the manufacturer and user feedback.
Foodcom Creatine for the active
In the FDCM.eu shop you will find high-quality creatine monohydrate, which has been prepared with the needs of physically active people in mind. What distinguishes the product from Foodcom? The creatine you will order in our wholesale is a supplement with a pure composition, free from artificial additives, preservatives and flavours. It will be ideal for runners as well as for strength or functional training.
The product comes in the form of an easy-to-dissolve powder, allowing you to quickly prepare a daily portion. Thanks to its thorough micronisation, it mixes very well with water without forming lumps or unpleasant suspensions. It is a convenient, safe and effective solution for anyone who wants real results without unnecessary compromises.
Creatine without stereotypes – effective support also for runners
Although for years it was thought that creatine was a supplement exclusively for bodybuilders and strength athletes, today we know that it also has a lot to offer runners. When used consciously and regularly, it can really improve exercise parameters, shorten recovery times and help maintain form over a longer period of time.
Creatine for runners is not a fad, but a well-documented tool to support the body during intensive training. If you are keen to maximise your potential, consider including this versatile product in your supplementation – with head, quality and regularity, of course.
Choose FDCM.eu and find out how effective a simple support for your daily training can be. Choose quality you can trust – fast, convenient and delivered to your door.
