What’s the Deal With Creatine?

Let’s talk about creatine. Yes, that creatine. The one you probably associate with high school gym bros, protein shakers, and the word “anabolic” shouted across a Gold’s Gym parking lot.

But here’s the thing: Creatine isn’t just for bodybuilders. And if you’re an endurance athlete, especially a woman, you might want to give it a second look.

What Even Is Creatine?

Creatine is a naturally occurring compound that your body makes on its own (from amino acids), and stores mostly in your muscles. You also get it from animal-based foods like meat and fish, which means vegetarians and vegans tend to have lower baseline levels.

Its main job? Helping your body quickly recycle a molecule called ATP, which is basically your cellular energy currency. In other words, creatine helps you produce short bursts of energy fast.

So why should endurance athletes care?

Why Creatine Isn’t Just for Bros

Even though creatine has a reputation for being a “muscle supplement,” the benefits actually go beyond the weight room. Here’s what the research says:

• Improved power and sprint capacity
  Endurance sports aren’t just about going long and slow. If you’re racing, doing intervals, or even just tackling hills, you’re tapping into systems that benefit from faster ATP recycling. Creatine can help buffer that energy demand and support those short, high-intensity bursts.

• Better recovery
  Some studies show that creatine can help reduce muscle damage and inflammation after hard efforts, which means you bounce back quicker between workouts or long runs.

• Increased glycogen storage
  Creatine has been shown to support glycogen resynthesis—which is huge if you’re training multiple times a week. More glycogen = more sustained energy for your next session.

• Cognitive and brain health
  This one’s emerging, but interesting: Creatine is also stored in your brain, and research suggests it may help with cognitive performance under stress, especially in sleep-deprived or heat-stressed conditions (sound familiar?).

Why This Especially Matters for Women

Here’s something most people don’t realize: Women naturally have lower creatine stores than men. That’s partly due to lower dietary intake (especially for plant-based athletes) and partly due to hormonal differences.

Add endurance training to the mix—which is already stressful on your neuromuscular system—and it’s easy to see how creatine could become a helpful support tool, not just for performance, but for recovery, strength, and long-term training resilience.

So, Should You Take It?

Here’s what we recommend if you’re creatine-curious:

• Go with creatine monohydrate
  It’s the most well-studied, widely available, and cost-effective form. No need to spring for fancy blends.

• Dose 3–5g per day
  That’s the sweet spot for maintenance. No need to “load” with 20g/day unless a medical provider recommends it.

• Be consistent
  Creatine builds up in your system over time, so think of it like a vitamin, not a pre-workout. Take it daily with food, preferably with carbs to support absorption.

• Don't expect magic overnight
  You won’t feel an instant energy jolt. It’s a long-game supplement that supports cellular energy, not a stimulant.

Creatine Myths We’re Tired of Debunking

• “It makes you bulky.”
  Creatine may cause a small increase in water retention in your muscles at first, but it doesn’t magically make you grow muscle mass without consistent resistance training and a surplus of calories.

• “It’s only for men.”
  Nope. In fact, female athletes might benefit more because they tend to have lower starting levels. The myth that creatine will somehow make you less feminine is outdated and rooted in body-shaming.

• “It’s bad for your kidneys.”
  Multiple long-term studies have shown no negative impact on kidney function in healthy individuals taking recommended doses. If you have a preexisting kidney condition, talk to your provider first.

The Bottom Line

Creatine is not a shortcut, a quick fix, or a way to “hack” your performance. But it is one of the most researched, affordable, and well-tolerated supplements available to athletes today.

If you’re an endurance athlete looking to boost recovery, support high-intensity efforts, and build long-term strength and resilience—especially if you're plant-based or female—creatine might be worth the $0.15/day.

As always, don’t start a supplement just because someone on the internet said so. Know your goals, know your body, and check in with a professional if you’re unsure.

Thanks for being here, and thanks for helping us make this the only nutrition podcast with a trap horn for “n of one” anecdotal claims. We’ll keep reading the studies so you don’t have to.