Creatine has been having a moment. Once most associated with the bodybuilding scene, recently plenty of athletes and recreational exercisers beyond the benches and barbells of the gym have been singing its praises. But are there any benefits in creatine supplementation for endurance athletes?

We spoke to sports nutritionist, Dr Emily Jevons from Total Endurance Nutrition to get her expert insights on what creatine is, the potential benefits of creatine for endurance athletes and how to take it.

What is creatine?

Like with any sports supplement, before we start diving into the possible benefits. It’s important to understand what creatine is in the first place. “Creatine is a protein that is made naturally in the body from three amino acids (arginine, glycine and methionine). It can also be found in meat and fish or taken in higher doses as a supplement,” Dr Emily Jevons explains.

“Creatine is available as a single supplement, but it is often an ingredient in ‘all-in-one’ meal replacement drinks and supplement ‘stacks’. The primary dietary sources of creatine are fish and red meat.”

What does creatine actually do?

As a form of protein, creatine plays a role in strength, performance and muscular recovery. Emily explains that creatine “enables you to sustain an all-out effort for longer than usual, and to recover faster between sets.”

“Creatine supplements also help to promote protein manufacture and muscle hypertrophy, increasing lean body mass. It can also reduce muscle acidity, and reduces muscle protein breakdown following intense exercise. This can result in greater strength and an improved ability to do repeated sets.”

Are there any benefits of creatine supplementation for endurance athletes?

An ability to sustain all-out efforts for longer, and recover faster between sets might sound ideal for strength training and athletes competing in rapid fire track and field events where being able to go hard, recover fast and go again is key. But what about endurance athletes, like triathletes, who are predominantly working with a ‘diesel engine’?

Improved glycogen storage

“Creatine appears to enhance anaerobic performance in both men and women,” says Emily. “However, recent research has revealed potential advantages that creatine may offer for more aerobic based sports too.”

One of those benefits is improved glycogen storage. When we exercise, the body utilises stored glycogen to generate adenosine triphosphate, the body’s energy currency which fuels our muscles. “Studies have shown that when consuming creatine during the loading phase (~20g creatine per day) alongside carbohydrate after hard training sessions, creatine may lead to greater storage of muscle glycogen.” (PMID: 27193231)

Reduced blood lactate responses

Alongside helping to improve the amount of glycogen we have available to fuel our muscles. Emily explains that creatine can also promote improved lactate buffering. “Creatine can act as an intracellular buffer, meaning that it can reduce blood lactate responses.” PMID: 23164647

During exercise, lactate is produced as a by-product of the breakdown of carbohydrate. As the physiologists at Loughborough performance lab explained to TRI247, at lower intensities, the body can actually use this lactate as another fuel source and clear it effectively. However, as intensity ramps up, the rate at which carbohydrates are broken down increases which also increases the rate of lactate production. At this stage, lactate begins to accumulate in the blood. Along with it, comes acidic ions which create that ‘burning’ sensation as you reach fatigue.

We refer to this change in blood lactate levels as ‘lactate threshold’. Being able to sustain activity for longer before lactate begins to significantly accumulate in the blood essentially means that you’ll be able to go harder, for longer before you start to hit fatigue. And so, if creatine can act as a ‘buffer’ to reduce this blood lactate response, it can hold benefits for endurance sports performance.

Supports recovery

While creatine has been hailed as a way to speed up recovery between sets in a strength and conditioning context. Emily explains that there’s also evidence to show it can help to support recovery after endurance exercise.

“Creatine also has anti-oxidant and anti-inflammatory effects following endurance exercise. Several studies have shown that short-term supplementation with creatine (5-7 days with 20g creatine per day) reduces markers of inflammation following endurance events.” PMID: 34199588

Other potential health benefits

Alongside sport-specific benefits, creatine can also help to support overall health and wellbeing. “Creatine can also provide benefits in other ways, and it’s been linked to many general health benefits,” says Emily. “These include enhanced blood sugar control, improved cognitive ability and brain function as well as many other beneficial observations.” PMID: 33572884

For age-group triathletes managing the constant juggle of work, life and training – better cognitive ability and brain function can only be a good thing when that afternoon slump hits after being up at silly ‘o clock for morning swim training!

How much creatine to take – and are there any risks or downsides?

As with any supplement, it’s important to take time to understand any potential risks or side effects alongside the possible benefits to make an informed choice. So what do we need to know about taking creatine?

“Creatine is safe both in the short and long term, the only side effect known is possible weight gain from water retention but it’s important to stress that not everyone will experience this.”

“The most common creatine-loading protocol is 4 x 5–7g doses per day over a period of 5 days. But this is more likely to produce side effects such as water retention.”

“Instead, loading up with 3g a day over 30 days should produce the least water retention. Generally its recommended individuals should consume 3g creatine a day to support general health as we age.”

Get more nutrition advice from our content series with Total Endurance Nutrition, and head to their website to find out more about 1:1 nutrition support.

Carb blocker supplements, also referred to as starch blockers, are emerging as popular dietary products among health-conscious individuals. Designed to support weight management, these supplements work by inhibiting enzymes that break down carbohydrates into glucose, thereby delaying the digestion and absorption of carbs. Most carb blockers are derived from natural sources like white kidney beans, green tea extracts, or hibiscus flower extracts. By limiting the glycemic index of carbohydrate-rich meals, these products help in maintaining stable blood sugar levels, reducing calorie intake, and curbing appetite-making them a preferred choice for fitness enthusiasts and those pursuing weight-loss goals.

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The global carb blocker supplements market has witnessed substantial growth in recent years due to a rise in obesity rates and lifestyle-related health conditions. An increasingly health-aware population-especially millennials and gym-goers-has shown a strong preference for natural weight-loss alternatives. Among the available forms, capsules and tablets dominate due to ease of use, while online distribution channels continue to broaden market reach. North America leads the market due to high supplement consumption, while Asia-Pacific is quickly catching up due to rising digital commerce and increasing public awareness around health.

Key Highlights from the Report

➤ North America holds a dominant share in the global carb blocker supplements market due to high supplement adoption rates.

➤ The tablets and capsules segment remains the leading form owing to user convenience and easy consumption.

➤ White kidney bean extract is the most preferred ingredient due to its proven carbohydrate-inhibiting properties.

➤ Online retail distribution is expanding rapidly, offering greater accessibility and market penetration.

➤ Asia-Pacific is projected to register significant growth due to rising health awareness and e-commerce trends.

➤ COVID-19 moderately impacted the market, but demand rebounded due to increased focus on immunity and wellness.

Market Segmentation

The carb blocker supplements market is segmented based on form, ingredient type, and distribution channel. In terms of form, capsules/gels and tablets remain the most popular choices due to their convenience, portability, and dosage accuracy. Powder and liquid forms are also available, catering to consumers who prefer mixing supplements with beverages or smoothies. Based on ingredient type, white kidney bean extract leads the segment owing to its effectiveness in inhibiting the alpha-amylase enzyme. Other ingredients include hibiscus flower extract, green tea extract, and various plant-based blends aimed at enhancing efficacy. Distribution channels are evolving, with hypermarkets/supermarkets, specialty stores, convenience stores, and increasingly, online platforms, offering consumers flexible options for purchase.

Regional Insights

North America remains at the forefront of the global carb blocker supplements market, attributed to its high per capita consumption of supplements and a well-established retail infrastructure. The growing obesity epidemic and sedentary lifestyles have fueled consumer interest in preventive healthcare and weight management products. Europe follows closely, driven by a strong preference for natural wellness products and a mature regulatory framework ensuring product safety and efficacy.

In the Asia-Pacific region, the market is expanding rapidly due to a combination of factors including rising disposable incomes, an expanding middle class, growing e-commerce adoption, and increasing awareness of lifestyle-related diseases. India, China, and Southeast Asian nations are key contributors to this growth. The Middle East and Africa are also showing promising trends, supported by health campaigns and increasing urbanization.

Market Drivers

The surge in obesity and chronic health conditions like type 2 diabetes and cardiovascular diseases has increased the demand for weight management products, including carb blocker supplements. These products offer a convenient, non-invasive solution to managing body weight by interfering with the digestion of starch-heavy meals. The growing fitness culture, particularly among millennials and young adults, has further amplified demand. Continuous innovations-such as blending natural ingredients with enhanced bioavailability-have made these products more effective and attractive to a broad consumer base.

Another major growth driver is the expansion of online retail, which has significantly improved product accessibility, especially in emerging economies. With increasing penetration of smartphones and internet services, consumers are now more inclined to research and purchase supplements online.

Market Restraints

Despite the promising outlook, the carb blocker supplements market faces several challenges. Side effects such as digestive discomfort, bloating, and flatulence may deter some users. Furthermore, the market is saturated with numerous weight-loss alternatives, including fat burners, appetite suppressants, and detox supplements, intensifying competition.

Regulatory restrictions also pose a hurdle, particularly in regions with stringent health and safety standards. Governments often mandate rigorous testing and certification, which can delay product launches and inflate operational costs for manufacturers. Additionally, skepticism regarding the efficacy of supplements continues to restrain market growth in some demographics.

Market Opportunities

The growing focus on holistic health and preventive care presents a fertile ground for the carb blocker supplements market. Consumers are increasingly seeking natural, plant-based supplements that align with their personal wellness goals. This shift presents an opportunity for manufacturers to invest in R&D and develop innovative formulations that combine carb blockers with other functional ingredients like probiotics or metabolic enhancers.

The online sales channel remains an untapped opportunity in many emerging markets. By leveraging digital platforms and social media marketing, brands can significantly enhance their reach and customer engagement. Partnerships with fitness influencers and health professionals could further boost credibility and sales.

Another notable opportunity lies in product personalization. Tailoring supplements based on individual health profiles, diet patterns, or genetic factors could create a new niche within the broader market.

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Company Insights

• Modere, Inc.

• NOW Foods Company

• Absolute Nutrition Company

• Irwin Naturals

• Natrol LLC

• Applied Nutriceuticals Company

• Dynamic Health Products, Inc.

• Source Naturals, Inc.

• Genetic Solutions LLC

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