Are you a runner? Want to boost your performance?
Let’s talk about creatine.
What are some of the TOP brands of creatine for runners?
One that doesn't cause muscle cramps...
An athlete’s best friend, this addition to your diet can help you drastically improve the effectiveness of workouts.
Studies have shown more than 7% increase in performance in those supplementing on creatine.
What’s more, creatine is more than a sports supplement; it supports the overall health of your body, restoring the health of the muscles, increasing energy levels, and even improving hydration!
In short, runners on creatine can run longer and faster!
After extensive research, we’ve compiled a list of the best supplements for running faster, and we explain the chemistry behind it!
Best Rated Creating For Runners & Endurance Athletes
If you’re looking to enhance your gains or merely want to put creatine to the test, the following list can help you find the right product to reach your goals!
#1 Transparent Labs StrengthSeries Creatine HMB
Creatine HMB packs high-quality creatine monohydrate without any artificial ingredients (coloring, sweeteners) and preservatives.
It’s designed to improve your physical performance, increase strength and power.
What’s more, this supplement helps to build muscle size and reduce fat.
It’s a leading product on the market as it’s completely clean and the combination of creatine and HMB works perfectly for every type of workout.
Benefits:
- No artificial ingredients
- Boosts strength more than regular creatine
- Better absorption with pepper extract
- Gluten-free
- Non-GMO
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#2 OPTIMUM NUTRITION Micronized Creatine Monohydrate Powder
Micronized Creatine Powder is an incredible supplement that promotes energy reserves in your muscles, increased power, and improves high-intensity workouts.
Since it doesn’t have any scent, it’s easy to add it to any drink before and after your workouts.
What’s more, this product doesn’t cause bloating.
Make sure to always dissolve it completely for the best effects.
Benefits:
- Micronized
- Pure creatine monohydrate
- Boosts energy levels
- Unflavored and unscented
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#3 BSN Micronized Creatine Monohydrate Powder
If you want to get the best from your workout, BSN helps you get there.
By supporting muscles, strength training sessions, and power, this supplement will help you get to the next level one serving at a time.
It looks after your performance, muscle recovery, and overall strength.
It mixes easily into any drink, and it doesn’t contain any caffeine!
Benefits:
- Pure creatine monohydrate
- Micronized
- Supports muscle strength
- Boosts performance
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#4 Creatine Monohydrate Powder Micronized by BulkSupplements - BEST VALUE
A lab-tested product, Creatine Powder packs the highest-quality ingredients, suitable for any user, as it’s also yeast, dairy, and sugar-free. It’s clean, non-GMO, and it digests quickly.
For muscle growth, strength, and recovery, this supplement is designed with a unique formula that caters to all types of workouts. It quickly dissolves in water and shakes.
Benefits:
- Micronized
- Pure creatine monohydrate
- Lab tested
- Vegan-friendly
- Soy and gluten-free
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#5 BPI Sports -Micronized Creatine
BPI Sports have taken creatine supplements a step further.
Their product is a blend of six different forms of creatine with betaine anhydrous, which is meant to improve your overall performance, strength, and power.
It’s intended to build lean muscles and fat loss.
Apart from the blend, the product contains also artificial and natural flavors, coloring, maltodextrin, citric and malic acids, and sucralose.
Benefits:
- Six different creatine forms
- Energy Boost
- Improved performance
- No Bloating
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Are There Benefits to Take Creatine If You Are Runner or Cyclist?
Absolutely. Research has shown that creatine is effective and ideal for high-intensity workouts.
What’s more, creatine phosphate can help you improve the quality of overall performance.
Some studies have shown the beneficial effects of creatine on performance; 70% of the results were valid, and there were no adverse effects of the supplement.
In other words, creatine supplementation helps to improve the efforts of runners and cyclists according to this study.
The improvement ranges between 1 to 15% typically, and it varies from one individual to another.
This study showed how creative successfully helped to reduce the amount of time needed to complete sprints of 40 meters.
But it doesn’t end with running. Even for cyclers, creatine has improved the performance!
Frequently Asked Question about Creatine Monohydrate Powder for Runners
Let’s have a look at a few frequent questions about creatine when you’re a runner.
Should Runners Take Creatine?
It’s best for runners to take creatine before their running sessions.
That way, the body can use it effectively.
It’s a valuable supplement that can help restore, improve, and burn fat, but it’s not for everyone.
Long-distance runners have little result from it, unlike sprinters that can benefit from all it has to offer.
Does Creatine Make you Run Faster?
Creatine is essential when it comes to transferring energy.
Many studies have shown that recovery after workouts can be improved with creatine.
While this is mostly true for high-intensity training, sprinting, and other types of activities, creatine has been proven extremely beneficial for a wide array of sports, exercises, and workouts so it can be a valuable supplement to runners as well.
After all, creatine is more than an energy boost.
It’s an antioxidant that protects the cells from free-radical damage, improves the hydration of the cells, and it also boosts muscle recovery.
Is it OK to Take Creatine Before Cardio?
Yes, it’s okay to take this supplement before cardio.
Still, many recommend taking creatine just after cardio since it doesn’t do much for you during cardio.
Best Supplements for Runners (For Running Faster)
Let’s have a look at the best supplements for runners. Some of the most common and recommended supplements are
- BCAA – amino acids can be taken before or during your run; they provide you with additional energy and reduce fatigue. Also, you can use some type of pre workout supplements designed for runners;
- Glutamine – helps maintain hydration and cell volume; additionally, it also boosts the recovery process after the run
- Probiotics –stack up on the good bacteria for a healthy gut to help with digestion, bloating, and absorption of nutrients
- Vitamin D3 –to improve your overall health when you’re stressed, dehydrated, or suffering from poor sleep
- Calcium – to minimize injuries and boost bone health, calcium is a must for runners
- Fish oil – omega-3 fatty acids improve muscle growth, performance, and strength, as well as reduce muscle damage
- Electrolytes –running causes electrolyte loss, and you need those for a healthy body, absorption, and normal muscle and nerve function (mainly sodium and potassium)
- Magnesium – improves performance, and muscle contraction, supports health and nerve function, as well as promotes healthy bones and muscles
- Caffeine – to boost performance in runners
- Multivitamins –for all who struggle to balance and improve their diets, an occasional multivitamin can help them boost their performance and health
Should You Take Creatine Before a Run?
Whether you take creatine with or before your workout is up to you. But, what you can say for sure is that creatine can boost your muscle growth in the long term, and if you take it prior to a workout, it'll also help with recovery. Plus, if you need a caffeine boost in the morning, creatine could help you go the extra mile.
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. Don't buy it? There are no studies to prove that creatine does more good than bad. However, creatine is not illegal or even over-the-counter. It's possible that a supplement could cause heart palpitations and other problems that are particularly problematic.
Should Endurance Runners Take Creatine?
There are no documented clinical studies to back up a significant study comparing the effects of creatine and exogenous supplements, or a combination of both. Taking creatine as a single supplement can reduce muscle growth by as much as 4-8% over a three-month period of time.
This can be a significant impact on performance and, most importantly, can greatly reduce the time that one can stay lean. Given that training with creatine can be just as good as without, this is a great time to build up a well-balanced strength program that includes both training and strength supplements. There are several things you can do to avoid having the effects of the creatine negate your training. The first and most important is to get the most out of your pre-workout in terms of training and intensity.
Conclusion: Is Creatine Good for Runners?
Creatine is more than a sports supplement for professional athletes.
With extensive research and discovery of its many benefits, it’s slowly becoming a health supplement, recommended for all who work out regularly. It may even boost fat loss!
While there are plenty of choices when it comes to selecting the best creatine for runners, the results showed up that product from Transparent Labs is far superior to many other supplements (.)
We love the fact that it’s pure and clean; has no nasty ingredients, is nothing artificial, and most importantly, the black pepper extract helps to boost absorption, which is not the case with many other creatine powders.
The second runner-up is Creatine Powder by BulkSupplements.
It’s very thoughtful of the company to make it accessible to all even vegans, vegetarians, and all who tend to stay away from gluten.
It’s easily digested, and the fact that it’s tested in a laboratory is a fantastic advantage.
It means the brand understands the importance of a good quality product.
The best thing about creatine is that no research would show any negative issues when using it long-term.
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