Should Triathletes Take Creatine?
Creatine is one of the most studied supplements in sports nutrition, but does it actually help triathletes?
Let's break down the science and figure out if you should be taking it.
The science of creatine
I’ve worked with triathletes for the last 6 years, and supplements are a common topic. Will they help boost performance? Will they help me to recover quicker?
Today, we're talking about creatine, and it's a topic that generates a lot of confusion.
While it's one of the most researched supplements available, most of that research has focused on strength athletes.
So, let's break down what this means specifically for triathletes, and we can start with the fundamental science.
Creatine isn't just a supplement - it's naturally produced in your body and stored in your muscles.
When you're doing high-intensity efforts, like sprinting up a hill or pushing through a surge in a race, your muscles need energy fast, and this is where creatine comes in.
Think of your muscle's energy systems like overlapping power supplies, each contributing different amounts of energy depending on your effort level and duration.
Creatine phosphate provides immediate, powerful energy for very short efforts - about 10 seconds of maximum power.
After this, you increasingly rely on glycolysis, which can happen with or without oxygen (anaerobically or aerobically).
For longer or sustained efforts, your aerobic system becomes the dominant energy source, though all systems continue to contribute to some degree
Studies consistently show you can increase your muscle's creatine stores by 20-30% when you supplement with creatine. This means more capacity for those crucial high-intensity moments.
Performance benefits by distance
Here's where it gets interesting for triathletes - this benefit varies significantly depending on your racing distance.
For sprint-distance athletes, this extra high-intensity capacity can be valuable. I worked with a sprint-distance athlete who noticed a clear difference in their ability to respond to surges during draft-legal races after supplementing creatine.
But for long-course athletes?
The research shows the benefits become much less clear. During a 70.3 or Ironman, you primarily use your aerobic energy system, where creatine plays a minimal role, meaning that long-course athletes might not see the same benefits.
But let's talk about the practical benefits research has shown. Studies typically indicate 5-15% improvements in activities lasting under 30 seconds for high-intensity training.
This could mean better quality track sessions, more productive strength training, and potentially improved sprint capacity.
However - and this is crucial - we must acknowledge that most research on creatine is short-term.
While we have clear evidence for immediate benefits in high-intensity performance, the long-term impact on endurance performance isn't as well documented.
So I can’t say that if you supplement creatine every day, it will help your long-term performance.
It might, but it’s not super clear.
By the way, if you’ve got a long-distance triathlon coming up, check out this article on how to improve your recovery after a race.
Common concerns
Now, let's address some common concerns I hear from triathletes about creatine.
The biggest worry is usually weight gain.
You’ll likely gain some weight initially when you supplement it - research shows a couple of kilos.
But here’s what’s actually happening: creatine draws water into your muscles, increasing cellular hydration. This isn't the same as putting on body fat or getting bloated - it's actually a normal and necessary part of how creatine works.
Interestingly, this weight gain typically stabilizes after the first few weeks. You don’t continue to gain weight, and in some cases, it will drop back down.
Some triathletes worry about gastrointestinal comfort, especially during training or racing. While some people might experience mild digestive discomfort when they first start taking creatine, this usually resolves by following proper dosing guidelines and ensuring adequate hydration.
It’s generally very well tolerated and isn’t something I usually worry about with people I’m working with.
There's also research suggesting potential cognitive benefits outside of the race environment, and this is really quite a positive area.
This could be relevant for longer races where mental fatigue becomes a factor.
However, this research is still in its early stages, so it isn’t something I could specifically say.
Safety and supplementation
When it comes to safety and implementation, there are several points to consider.
Creatine is one of the most well-researched supplements available, with an excellent safety profile. It’s a natural product, so you’re just increasing your available stores.
But in mind, quality matters. I’d suggest picking a brand that is Informed Sport certified, to ensure your supplement has been tested for banned substances and meets quality standards.
The type of creatine matters, too. While you might see various forms marketed as superior, creatine monohydrate remains the most researched and typically the most cost-effective form.
Don't be swayed by marketing claims about "advanced" or "superior" forms; they’re not worth it.
Dosing is straightforward - taking 5 grams daily is sufficient to reach and maintain optimal creatine stores. Yes, you can do a loading phase of 20 grams per day for 5-7 days to reach saturation more quickly, but it's unnecessary.
Timing is more flexible than many people realize. Unlike protein or carbohydrates, creatine timing isn't crucial. You don't need to worry about taking it immediately before or after training - consistency is more important than timing.
If you’re going to use it, I recommend starting creatine supplementation during a lower-priority training block.
This gives you time to assess how your body responds without risking any impact on important sessions or races.
The bottom line
So, should you take creatine?
Like many things in sports nutrition, it depends on your specific situation.
If you're a sprint-distance specialist, focus on high-intensity training, or want to maximize your strength training benefits, the research suggests creatine might be worth using because the scientific evidence is strongest for these applications.
But if you're primarily focused on long-course racing or don't do much high-intensity work, there’s not heaps of evidence to say it will help you… but it might.
Because there is a lot of positive research for creatine but not much negative, it’s hard to really say not to take it and it’s one of the supplements I would be happiest with a triathlete using.
But my main thing would be to say that before you jump creatine, make sure you’re got the basics nailed.
Focus on things like how to fuel well before training or how to improve your recovery nutrition because those will make way more difference.
And if you’re interested in recovery, you should check out this article on whether triathletes need to use protein shakes.
