Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Creatine monohydrate is primarily recognized for its benefits in high-intensity, short-duration activities, but there is moderate scientific evidence supporting its role in improving certain aspects of endurance performance as well. Creatine works by increasing phosphocreatine stores in muscles, allowing for faster regeneration of ATP, the body's primary energy currency during exercise. While this mechanism is most beneficial during repeated bouts of intense activity (e.g., sprinting, weightlifting), several studies have explored creatine’s effects on endurance.

Some research suggests that creatine supplementation can enhance performance in endurance events that include intermittent high-intensity efforts, such as soccer or cycling with sprints. In these situations, improved ATP availability may allow athletes to recover more quickly between bursts of effort. Additionally, creatine may help delay fatigue and improve thermoregulation during prolonged exercise, though evidence is less robust for continuous, steady-state aerobic activities (like marathon running).

Meta-analyses and systematic reviews generally conclude that while creatine is not a primary ergogenic aid for traditional endurance sports, it can provide modest benefits, particularly in sports that combine aerobic and anaerobic components. Overall, the evidence for creatine’s direct effect on endurance is moderate (rated 3/5), and its use is more justified in mixed-intensity or team sports than in pure endurance events.

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