Creatine is a naturally occurring compound found in small amounts in animal products such as meat and fish. The body also naturally produces creatine in the liver, kidneys and pancreas. Creatine is used in the production and storage of energy in muscle cells. While it’s not a magic pill for endurance, creatine can enhance muscle recovery, reduce fatigue, and improve overall performance when used correctly.

1. Should Creatine Be Consumed Before or After the Run?

• Best Time: Creatine works by saturating your muscles over time rather than providing an immediate boost.
• Pre-run: Taking creatine 30–60 minutes before a run may help with short bursts of energy during sprints or uphill climbs.
• Post-run: Consuming creatine after a run, ideally with a mix of carbs and protein, helps with muscle recovery and replenishes energy stores.

👉 Best Strategy: If you’re training intensely, post-run supplementation is more effective for recovery and long-term gains.

2. Is Creatine an Alternative for Electrolytes?

• No, creatine is not a substitute for electrolytes.
• Creatine helps with muscle strength and recovery, while electrolytes (like sodium, potassium, and magnesium) regulate hydration, muscle function, and nerve signals during a run.
• You need both creatine and electrolytes for optimal performance—creatine for muscle energy and recovery, and electrolytes to prevent cramping and dehydration.

👉 Tip: Combine creatine with a balanced electrolyte solution for peak endurance and recovery.

3. How Many Times Should It Be Consumed in a Day?

• For marathon runners, the recommended dose is 3–5 grams per day.
• You can take it once daily—consistency matters more than timing.
• During loading phases (if you choose to do one), you can take up to 20 grams per day (split into 4 doses) for 5–7 days to saturate muscle stores quickly.

👉 Best Practice: Stick to a daily dose of 3–5 grams for sustained benefits without bloating or discomfort.