Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research?
In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what recreational runners should know before adding creatine to their routine.
We cover:
- How creatine works and why the training still matters
- Whether it can help endurance athletes, especially during bursts of high intensity effort
- What the evidence says about muscle, body composition, bone health, injury, and cognition
- Why the research doesn’t establish that you need 20 grams a day for brain benefits
- Who may respond differently to supplementation, including plant-based athletes
- Why creatine monohydrate remains the practical choice, and what to watch for with gummies
While creatine may offer a small benefit, particularly alongside strength training, it isn’t a requirement for being a strong, well-fueled runner. Sleep, training, and nutrition still do most of the heavy lifting.
Be sure to follow Dr. Forbes on Instagram: @scott_forbes_phd
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