Do you want to improve your running performance? Well, today we are going to look at one of those products that are widely used in the fitness field because it has positive effects on strength, power and performance in high intensity and short duration activities: creatine. We are talking about a supplement that, however, is not commonly used in endurance sports. Until now. Because the latest research will surely change the minds of more than one runner, as it confirms that Creatine can help improve running performance and promises to combat oxidative stress linked to physical exercise.

Creatine, a supplement for runners with multiple benefits

Creatine is an organic compound found naturally in the human body, especially in the muscles. It is synthesized mainly in the liver, kidneys and pancreas from three amino acids (Here is an article about them) and works as a quick source of energy for muscle cells. By allowing better recovery and performance In high intensity and short duration activities, it has been associated with strength training, sprints and short races.

But we have new data. And since science is our thing, we delve deeper into this topic based on the scientific report. “Creatine Supplementation, Physical Exercise and Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness” from the magazine NutrientsLet's review the most important contributions of this supplement for runners.

• Studies have shown that creatine supplements combined with resistance training would increase muscle strength and lean mass.
• In addition, this supplement would help maintain the high energy phosphate reserves during exercise. These reserves are important to ensure a constant supply of energy for muscle cells during running. If these are depleted, energy production slows down and the muscle's ability to contract is reduced.
• Finally, it is said that creatine supplementation would improve the athletic performance.

Some compelling arguments. But there is more. And another of the advantages of creatine is that it promises combat oxidative stress in the runners, that negative consequence of physical exercise that is associated with inflammation and cellular aging.

Now, what exactly do we mean by oxidative stress and why is it important for you to take it into account as a runner? Let's see:

Goodbye to free radicals

Physical exercise such as running has positive effects on the body, but it can also cause oxidative stress, which occurs when unstable molecules called free radicals accumulate in the body and there are not enough antioxidants to eliminate them. This accumulation can cause damage to both cells and tissues.

During a race or workout, your body consumes more oxygen and generates more radicals. And this is where creatine comes into play: according to the report, through this supplement the body can increase its ability to protect cells from this type of damage. In other words, creatine and long-term training would be acting in synergy to combat oxidative stress and maintain cell integrity.

And how do you consume creatine? You can incorporate creatine-rich foods into your diet, such as red meat and fish. However, it is important to note that the amounts of creatine in these foods are relatively low, so here we are talking directly about supplements.

So now you know: creatine is not just for strength trainees, but for those who, like you, love long runs. Do you want to know more antioxidants? Get to know the selenium.

Do you want to control your nutrition and improve your performance? Try our mobile app Oorenji RUNNERS and complement your running training with an extra dose of strategy and science.

Fountain: Arazi, H.; Eghbali, E.; Suzuki, K. Creatine Supplementation, Physical Exercise and Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness. Nutrients 2021, 13, 869. https://doi.org/10.3390/nu13030869

Craving a healthy pizza? Try this keto recipe!

CLICK HERE