Creatine supplements are not just for bodybuilders, sprinters and athletes performing explosive sports like basketball, volleyball and short distance swimmers and runners.

In previous studies creatine only seemed to increase performance on short explosive movements, and that is not changed. However a new study shows that creatine might have an interesting ability that also helps endurance athletes.

In this new study the effect of creatine supplementation on endurance running was evaluated. Researches looked at inflammatory and muscle soreness markers: creatine kinase (CK), lactate dehydrogenase (LDH), prostaglandin E2) (PGE2) and tumor necrosis factor-alpha (TNF-alpha.

Runners with experience in running marathons (personal best between 2.5-3h) were supplemented for 5 days prior to a 30km race with 4 doses of 5g of creatine and 15g of maltodextrine per day while the control group received the same amount of maltodextrine.

All the athletes finished the race close to their personal best +/- 5.8%.

Blood samples were collected immediately before running the 30km, and 24h after the end of the test (the post-race samples). After the test, athletes from the group that did not take creatine showed an increase in plasma creatine kinase (4.4-fold), LDH (43%), PGE2 (6.6-fold) and TNF-alpha (2.34-fold) concentrations, indicating a high level of cell injury and inflammation.

Creatine supplementation attenuated the changes observed for creatine kinase (by 19%), PGE2 by 60.9% and TNF-alpha by 33.7 and abolished the increase in LDH plasma concentration observed after running 30km,

The runners did not have any side effects such as cramping, dehydration or diarrhea, neither during the period of supplementation, nor during the 30km race.

“These results indicate that creatine supplementation reduced cell damage and inflammation after an exhaustive intense race.”

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