Creatine monohydrate is the most studied and effective supplement for athletic performance.
Most athletes associate it with short bursts of power—think Olympic lifts, sprints, and explosive starts. But what about endurance sports like cycling, running, or triathlon?
While some endurance athletes shy away from creatine due to fears of weight gain or water retention, research actually supports its strategic use for improving performance, recovery, and even brain function during endurance efforts. This is just part of the reason why we use it in Blonyx HMB+ Creatine.
So… how can endurance athletes use creatine to enhance race-day performance—without the drawbacks?
What You’ll Learn in This Article
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The endurance-specific benefits of creatine monohydrate
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Potential downsides and how to manage them
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How to time your creatine use for the best race-day results
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Whether creatine is right for your endurance training goals
The Benefits of Creatine for Endurance Athletes
Creatine works by increasing the amount of phosphocreatine in the muscles. Phosphocreatine is essential for rapid energy production and helps reduce muscle fatigue, which is particularly beneficial during high-intensity segments of endurance training and racing.
When combined with carbohydrates, creatine also aids in replenishing muscle glycogen, a crucial energy source during intense exercise. This replenishment helps athletes sustain higher levels of performance over longer periods. Additionally, creatine has been found to reduce inflammation and oxidative stress, which hinder performance.
The effects of creatine on the body translate into several key endurance benefits:
- Increased Energy Production: Creatine increases the production of ATP (adenosine triphosphate), the primary energy carrier in cells, allowing athletes to perform at high intensities for longer periods.
- Greater Strength and Power Output: Creatine enhances muscle strength and power power output, which helps athletes achieve faster sprint finishes and more powerful climbs.
- Accelerated Recovery: Creatine promotes faster recovery by reducing muscle inflammation and the effects of muscle damage caused by intense physical activity.
- Improved Brain Function: Creatine supplementation has been linked to improved cognitive functions like reduced mental fatigue, better concentration and enhanced decision-making under stress, positively impacting race strategy and performance.
We dive deeper into the endurance benefits of creatine listed above and debunk common misconceptions in our article discussing why endurance athletes should take creatine. You can also learn about other supplements that can improve endurance performance and support your training goals.
The Downsides of Creatine for Endurance Athletes
The biggest concern for endurance athletes? Weight gain.
Creatine fuels lean muscle mass development and causes water retention in the muscles. This additional weight, even when it’s primarily muscle and water, can increase the energy cost of running, cycling, or swimming over long distances. This added weight might counteract creatine’s strength and power benefits by making athletes less efficient during long events.
Other potential downsides include:
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A heavier body may demand more oxygen and energy per stride or pedal stroke
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Perceived sluggishness or tightness from water retention
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No performance improvement seen in some studies—results vary by sport, dosage, and athlete
This doesn’t mean endurance athletes shouldn’t use creatine. It means you need a strategic approach to how and when you use it.
How to Use Creatine for Maximum Race-Day Performance
The key for endurance athletes using creatine monohydrate is timing.
Use creatine during the off-season or strength-building blocks to:
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Increase power, strength, and muscle resilience
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Maximize glycogen storage and recovery
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Build a stronger foundation for race season
Then, about 2–4 weeks before a race, cycle off creatine to:
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Shed excess water weight
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Retain strength and muscular adaptations
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Show up lighter and more efficient on race day
This approach gives you the best of both worlds—off-season strength development without race-day sluggishness.
For athletes training across disciplines, see our recommendations for functional fitness and HYROX athletes and power athletes.
Key Takeaways
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Creatine monohydrate is a powerful, research-backed supplement with benefits that extend to endurance athletes—not just strength and power sports.
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It boosts energy production, reduces fatigue, and supports brain and muscular recovery.
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The downside is modest weight gain from muscle and water retention, which may affect long-distance efficiency.
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Solution: Use creatine in the off-season to build power, then cycle off before race day to drop excess weight while keeping performance benefits.
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Creatine is a smart addition to your supplement plan—if used intentionally.
Try starting your creatine supplementation with Blonyx HMB+ Creatine. It combines high-quality creatine monohydrate with HMB, a compound that protects muscle and supports recovery—an ideal pairing for endurance training blocks.
If you learned something new from this article and are curious to know more, check out the Blonyx Blog or head to our growing list of weekly sports science research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings.
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