Published on June 8, 2024

Using Creatine to Enhance Performance

While creatine is well-known for improving high-intensity, short-duration activities, it also has potential benefits for endurance performance.


Creatine helps muscles store water. Water makes our muscles bigger and stronger, like a sponge. The human body will make 1-2 grams daily. Supplementation will increase storage.

It's safe for most people and will improve performance in high-intensity, short-duration activities, while aiding in faster recovery.

Key Takeaways

Increases phosphocreatine (PCr) stores: Will assist you in rapidly regenerating ATP, the primary energy source for muscle contractions

Beneficial for high-intensity efforts: Like sprints, intervals, or hill climbs in endurance events

Combine with protein/carbs: Combined with carbohydrates, creatine enhances glycogen storage in muscles

Bigger glycogen stores: Provide more sustained energy for long-duration activities, delaying fatigue

Reduces inflammation: and oxidative stress, improving recovery and endurance performance over time

Increases muscle mass: Due to water retention and muscle growth

How to Supplement Creatine

First 5-7 days: 20 grams per day to saturate muscles
Afterward: 3-5 grams per day to maintain saturation
Timing: Post-workout with carbohydrates to enhance uptake
Hydration: Drink plenty of water (3-4L pr. Day) to support muscle hydration
Protein/Carbs: Combine with protein or carbohydrates for synergistic effects

Research Paper

PubMed | Creatine supplementation and endurance performance: surges and sprints to win the race