Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain.

In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation.

What you'll learn:

• Why creatine supports short surges, hill climbs, and finishing sprints in long races
• How “low and slow” dosing avoids the dreaded weight gain (skip the loading phase!)
• The surprising cognitive benefits that help during late-race mental fatigue
• How creatine reduces inflammation and muscle damage after long runs
• The ideal 3–5g daily protocol for endurance athletes
• Why creatine helps refill glycogen stores more efficiently with carbohydrates
• How it may preserve fast-twitch muscle fibers during high-volume training

Show Notes:

• Best creatine dosing method for runners: 3–5g/day
• Skip the loading phase for endurance athletes
• Creatine + carbs = faster glycogen replenishment
• Does creatine cause weight gain? Only with loading phases
• Creatine supports ATP regeneration for sprints, hills, and surges
• Cognitive benefits help with pacing, decision-making, and mental fatigue
• Best creatine: Creatine Monohydrate

Find companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.