Should I Take Creatine Before Cardio?
Creatine is one of the most researched and widely used supplements in the fitness world. It’s known for boosting muscle strength, power, and recovery, especially during high-intensity activities like weightlifting and sprinting[3]. But what about cardio? Should you take creatine before a run, bike ride, or other aerobic exercise? Let’s break down the science, the myths, and the practical advice in plain language.
What Is Creatine and How Does It Work?
Creatine is a natural substance found in your muscles and brain. Your body makes some creatine every day, and you also get it from foods like meat and fish[3]. When you take creatine as a supplement, it increases the amount of phosphocreatine stored in your muscles. Phosphocreatine helps quickly regenerate ATP, which is the main energy molecule your muscles use during short, intense bursts of activity[3]. This is why creatine is so popular for activities that require quick, powerful movements—like lifting weights or sprinting.
Does Creatine Help With Cardio?
Most of the research on creatine focuses on strength training and high-intensity interval training (HIIT), not steady-state cardio like jogging or cycling[1][3]. However, some studies suggest creatine might help with certain types of cardio, especially if the cardio involves short, intense efforts—think sprint intervals or hill repeats. For these activities, creatine could help you push harder and recover faster between efforts[3].
For long, steady cardio (like a marathon or a long bike ride), the benefits of creatine are less clear. Your body mainly uses fat and carbohydrates for energy during these activities, not the ATP-phosphocreatine system that creatine boosts. So, while creatine might not hurt your performance, it probably won’t give you a big edge either[3].
When Should You Take Creatine?
There’s a lot of debate about the best time to take creatine. Some people swear by taking it before a workout, others after, and some just take it whenever it’s convenient. The truth is, what matters most is taking it consistently every day to keep your muscles saturated with creatine[2][3]. Timing might make a small difference, but it’s not a game-changer. Some research suggests taking creatine after your workout might be slightly better for muscle growth, but the difference is usually small[2].
If you’re doing cardio, the same rule applies: consistency is key. Whether you take creatine before, during, or after your run probably won’t make a huge difference in your results. What’s more important is that you take it regularly, so your muscles always have enough creatine available when you need it[2][3].
How Much Creatine Should You Take?
The most common dose is about 5 grams per day[4]. This amount is enough to saturate your muscles over time and is generally considered safe for healthy adults[4]. There’s no need to take more than this unless a healthcare professional advises it. Some studies looking at brain benefits have used higher doses, but for most people and most goals, 5 grams a day is plenty[5].
Are There Any Risks or Side Effects?
For most healthy people, creatine is safe and well-tolerated[4]. The most common side effect is water retention in the muscles, which can make you look a bit fuller but isn’t harmful[3]. Some people worry about kidney damage, but there’s no good evidence that creatine harms healthy kidneys[4]. However, if you have kidney problems, are pregnant, or are allergic to creatine, you should avoid it[4]. Always talk to your doctor before starting any new supplement, especially if you have medical conditions or take other medications.
Can Creatine Help With Recovery?
Yes, creatine may help your muscles recover faster after intense exercise, including cardio with high-intensity intervals[3][4]. By supporting ATP regeneration, creatine can help reduce fatigue and speed up the repair process in your muscles[3]. This means you might feel less sore and be ready for your next workout sooner.
What About Brain Benefits?
Recent research shows creatine might also have benefits for your brain, improving cognitive function and reaction times[4]. However, most of these studies use higher doses than the standard 5 grams per day, and the evidence is still emerging[5][6]. For now, the main benefits of creatine are still physical—helping your muscles work harder and recover faster.
Practical Tips for Taking Creatine With Cardio
If you decide to try creatine, here are some simple tips:
Take about 5 grams per day, every day, regardless of whether you’re doing cardio or strength training[4].
You can mix creatine powder with water, juice, or a protein shake. It doesn’t matter when you take it, as long as you’re consistent[2][3].
If you’re doing high-intensity cardio (like sprint intervals), creatine might help you perform better and recover faster[3].
For long, steady cardio, creatine probably won’t make a big difference, but it won’t hurt either[3].
Always check with your doctor before starting creatine, especially if you have health concerns[4].
Myths About Creatine and Cardio
There are a lot of myths about creatine. Some people think it’s only for bodybuilders, or that it will make you gain fat. Neither is true. Creatine is safe for most people and can be helpful for a wide range of activities, not just lifting weights[3][4]. It also doesn’t cause fat gain—any weight gain is usually from water retention in the muscles[3].
Another myth is that you need to “load” creatine by taking large doses at first. While loading can saturate your muscles faster, it’s not necessary. Taking 5 grams a day will get you to the same place, just a bit more slowly[3][4].
The Bottom Line
Creatine is a safe, effective supplement for boosting muscle strength, power, and recovery, especially during high-intensity exercise[1][3][4]. For cardio, it’s most likely to help if your workouts include short, intense efforts. For long, steady cardio, the benefits are less clear, but creatine probably won’t hurt and might help with recovery[3]. The most important thing is to take creatine consistently, about 5 grams per day, and to talk to your doctor if you have any health concerns[4]. Timing isn’t crucial—just find a routine that works for you and stick with it[2][3].
Sources: [1][2][3][4][5][6]
