# Is creatine useful for runners and cyclists?

Source: https://www.healthnews24.co.za/answers/creatine-for-endurance-athletes/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Creatine is of limited use for runners and cyclists in South Africa. It helps short, hard efforts such as sprint finishes, hill repeats and strength sessions, but its 1-2 kg water-weight gain can cost you on long runs and climbs. Evidence for endurance performance is limited. If you try it, take 3 g a day, trial it in training and not just before a race.

Key facts:
- Creatine fuels short, intense efforts; endurance athletes benefit less, mainly for sprints and strength training (ISSN).
- Early water-weight gain of 1-2 kg is the main trade-off for runners and cyclists.
- Suggested trial: 3 g a day, no loading, for 4-6 weeks in a training phase rather than before a race.
- A 3 g daily dose costs about R1.33 to R3.75 in South Africa (October 2026).

## Does creatine help runners and cyclists?

Mostly not for the long effort itself. Creatine raises muscle phosphocreatine, which fuels short, intense efforts. That is why it is an AIS Group A supplement for strength and power athletes. For events like the Comrades, Two Oceans, Cape Town Cycle Tour or Cape Epic, the limit is aerobic energy supply, fuel and heat, not phosphocreatine. The ISSN notes endurance athletes benefit less, except for sprint finishes and training quality, and flags a possible water-weight trade-off. Evidence level for endurance performance: **limited**.

## Where could it be useful?

- **Strength training days.** Runners and cyclists who lift weights (a smart habit) may train harder with 3-5 g a day.
- **Sprint finishes** and repeated surges, for example in criterium races or trail-race hill sprints.
- **Vegetarian and vegan endurance athletes,** who start with lower muscle creatine; see [creatine for vegetarians and vegans](/answers/creatine-for-vegetarians-and-vegans/).
- **Masters athletes** keeping muscle mass: with resistance training, 3-5 g a day has support in older adults (Chilibeck 2017 meta-analysis).

## What is the downside?

Creatine adds roughly 1-2 kg of body water in the first weeks. For a 65 kg runner, 1.5 kg is over 2% of body mass, which matters on a hilly course and in the heat. Cycle-tour and ultra athletes who race on power-to-weight should think twice. Creatine does not cause cramping or dehydration in the heat in studies, so the issue is weight, not safety.

## If you try it, how should you do it?

1. **Take 3 g a day,** no loading, to keep weight gain small.
2. **Trial it for 4-6 weeks** during a build phase, not in the final fortnight before a goal race.
3. **Record your weight** and training paces to decide whether it helps you.
4. **Keep priorities straight:** carbohydrate, sodium, fluids, iron status and sleep matter far more for endurance. See [how many carbs per hour for marathons and ultras](/answers/how-many-carbs-per-hour-for-marathon-and-ultra/) and the [Comrades nutrition plan](/answers/comrades-marathon-nutrition-and-supplement-plan-south-africa/).

## What does it cost?

As of October 2026, plain creatine monohydrate costs R2.22 to R6.25 per 5 g, so 3 g a day costs about R1.33 to R3.75. ATP Fitness Micronised 600 g (R500) is R2.50 per 3 g, Biogen 500 g (R444.99) R2.67, and Nutritech 500 g R1.50 to R2.39. See the [best creatine in South Africa](/best/best-creatine-south-africa/).

## Who should check with a doctor first?

Anyone with kidney disease or on medicines that affect the kidneys, and pregnant or breastfeeding athletes. Under-18s should not self-prescribe; see [creatine and teenagers](/answers/is-creatine-safe-for-teenagers-south-africa/). If you are drug-tested, use a batch-tested product.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | None |
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445 (Dis-Chem (listing via PriceCheck), 2026-10) | 100 | R4.45 | None (unflavoured) |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399 (Wellness Warehouse (listing via PriceCheck), 2026-10) | — | R2.50 | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
- [Australian Institute of Sport Supplement Framework, Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)
- [Chilibeck et al. 2017, Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: meta-analysis (OAJSM)](https://www.dovepress.com/effect-of-creatine-supplementation-during-resistance-training-on-lean--peer-reviewed-article-OAJSM)
- [Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/)