Should I Take Creatine Before Running?

Creatine works best when taken before you go running so that it can be properly utilized by your body’s muscle cells.

The point of creatine supplementation is to have a small burst of energy during workouts so that they can be prolonged and beneficial to the user.

Many people wonder if creatine actually works to improve muscle endurance and sporting activities. According to Rice University, using creatine supplements alongside training for certain sports can be beneficial and shows positive results.

If you are taking creatine to help you build muscle and get fit, don’t forget to pair your supplement regimen with a solid fitness program. Check out our Pro Annual Plan today to see how we can motivate you to stay focused on your long-term goals.

What Have Studies Shown About Creatine Usage?

There have been several studies done on the powder form of creatine and its benefits. From what the results have shown, it’s best to take creatine before and after a workout. By doing this the creatine is available for your muscle cells to take up so you will never be in short supply of creatine.

Whether or not the timing needs to be exact it’s not certain, but most people believe this isn’t critical. What’s more critical is the type of creatine you use and how you prepare it. Making sure that creatine is taken with some form of liquid carbohydrate is important. Equally important is making sure the creatine is mixed well.

Making sure the serving sizes are correct during each of the two phases is key in proper creatine supplementation. During the first phase, the loading phase, creatine needs to be ingested four times per day, and each serving needs to contain five grams. This should be taken throughout the day, one serving before and one serving after a workout.

The second phase, the maintenance phase, can go as long as you need to see results. The loading phase should only be for 5-7 days, while the maintenance phase can go longer. The serving size during the maintenance phase is only a fraction of what it was during the loading phase (approximately one-tenth or two to five grams per day).

How Could You Break up Your Servings Before and After a Running Workout?

Creatine stays in your bloodstream for about one to one and a half hours. However, it’s important to note that it takes about one hour after ingesting to be absorbed into your muscle’s cells. Making sure you take a serving one hour before your running workout is important when trying to time your servings.

Another key point to remember is the need to replenish creatine stores after your run. Many people find it beneficial to have at least an hour-long workout. With an hour-long workout, you should have enough time to take another serving before your muscle cells become too depleted.

Here’s a breakdown of what you should use for a timetable with creatine supplementation. You take your creatine when you wake up at 7 a.m. It becomes effective at 8 a.m.

You workout from 8-9 a.m. and creatine is readily available in your system until 9:30 a.m. This should give you plenty of time for another serving of creatine to replenish your muscles.

How Safe Is It to Take Creatine for a Long Period of Time?

There haven’t been many studies on long term adverse effects of creatine supplementation. However, those studies that have been done have seen no adverse health effects with those who use it for up to nine months. It must be stressed that creatine should only be used properly and without going over the recommended dosage.

There have been some negative reports on long term usage involving the kidneys and the liver, but these were people who used extremely high amounts. A person can keep using creatine as long as they need to and as long as they keep working out. Creatine supplements, when used properly, will only help a person with their workouts.

If you do decide to use creatine over a long period of time you should know there can be some side effects. Most of those are increases in gastronomic related symptoms. These symptoms tend to be more apparent in the loading phase than the maintenance phase.

Creatine levels will return to normal as soon as you stop usage. Your muscles will eventually lose volume as well, especially without the creatine and without the high-intensity workouts.

If you’re starting a new running regimen it’s important to first consult with your physician. Keeping a healthy diet full of energy-rich foods is important and finding the right supplement that fits your lifestyle can be equally essential.

Frequently Asked Questions (FAQ)

Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

Are supplements safe?

Whether or not supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

If you are taking creatine to help you build muscle and get fit, don’t forget to pair your supplement regiment with a solid fitness program. We can help! Check out our PRO Plan today to see how we can motivate you to stay focused on your long-term goals.