The effectiveness of creatine in endurance training (i.e. endurance athletes) has been hotly debated.
It seems that creatine is beneficial for almost any form of exercise, but there is more research on the effects of creatine supplementation on endurance athletes such as runners, cyclists and weight lifters. There is some evidence that it could support aerobic endurance performance and as far as today there are no studies to support any negative effects of creatine supplements.
A study in the Journal of Strength and Conditioning Research examined the effects of creatine supplementation on lactate levels in a group of endurance athletes and showed that it improved the lactate threshold for endurance regardless of the effect of intense endurance training.
Creatine can be an effective means of increasing performance and endurance, considering its effects on exercise. Creatine supplementation increases the body’s creatine stores, improving the ability to work longer at higher intensities, for example when sprinting over a longer period of time. One of the main advantages of creatine supplementation is that you can train at a higher intensity than if you did not.
Creatine also increases anaerobic and cardiovascular capacity, and this may prove useful in sports where bursts of speed and strength are built-in. There is also evidence that creatine supplementation improves endurance performance by increasing the ability to exercise under high workloads.
Athletes who rely on their stamina can benefit from creatine supplementation, so if you are a bodybuilder, athlete or CrossFitter and are looking for an added benefit, this may work for you. The bottom line is that athletes with creatine may take a few more reps, become heavier, and increase the intervals when creatine is readily available. If you are interested in creatine for cardio training, you can measure your performance and see for yourself if it gives you a boost.