The Deal with Protein & Creatine
These supplements aren't just for weight-lifters. Dive into what they are and why you should take them.
Creatine is a compound that helps fuel short bursts of energy during high-intensity activities by facilitating in ATP production. Creatine might seem like a supplement reserved for sprinters or weightlifters, but it offers surprising benefits for endurance athletes:
High-Intensity Efforts: Endurance events often include sprints, hill climbs, or bursts of speed. Creatine replenishes phosphocreatine stores, (PCr system; ie. 5-10sec of energy) delivering quick energy for these efforts.
Improved Recovery: Creatine may enhance recovery by reducing muscle cell damage and inflammation after long training sessions or races. It aids in the recovery process alongside protein!
Increased Training Capacity: Supplementing with creatine may allow athletes to train harder and longer during intervals or strength sessions, indirectly improving endurance.
Potential for Enhanced Hydration: Creatine draws water into muscle cells, which can be advantageous for hydration during long races or training in hot climates. Yes, it may be accompanied by a little water weight gain, but the upside of that is more fluid in your cells and more hydration for big days.
Best Times to Take It:
Daily, at any time, add creatine to your smoothies, recovery shakes, or pancakes for an easy and tasteless addition. Creatine is most commonly paired with pre- or post-workout routines because of the benefit it has on performance or the mental signaling it provides after training.
For endurance athletes, skip the loading phase and you can easily build to sufficient stores without the accommodating weight gain. Start with just 3–5g daily, then maintain that 5g daily as long as desired. Pair with protein shakes or meals for convenience.
Yes! Protein and creatine complement each other, particularly for athletes combining endurance and strength training. Think about your base season – a time of high aerobic training coupled with strength building in the gym.
Muscle Repair: Protein provides the building blocks (amino acids) for muscle repair and growth, while creatine boosts muscle energy availability. Together, they optimize recovery and enhance training adaptations over time.
Enhanced Recovery: After an endurance workout, combining creatine with protein in a shake can reduce muscle soreness, replenish glycogen stores (when paired with carbs), and improve overall recovery.
Sustained Performance Gains: Endurance athletes often incorporate strength training to improve power output. Protein aids muscle synthesis post-lifting, while creatine enhances strength gains, allowing better power transfer during endurance activities.
Optimized Nutrient Timing: Taking creatine alongside protein post-workout simplifies your routine and supports immediate recovery and long-term performance benefits. In fact, RNWY Complete Protein pairs these two together so you don’t have to. It’s an all in one complete recovery shake + creatine supplement.
While protein is the cornerstone of muscle repair and recovery, creatine serves as a powerhouse for quick energy bursts and supporting training capacity. For endurance athletes, these supplements can be just as valuable as any bodybuilder or sprinter. They play critical roles in reducing fatigue, enhancing recovery, and improving performance when used correctly.
In this guide, we’ll break down why protein and creatine are essential tools for endurance athletes, how to integrate them into your daily routine, and the best products to support your goals. Whether you’re tackling long training days, preparing for a race, or striving for just sustainable performance gains, understanding these two supplements could be the edge you need.
Protein is a macronutrient necessary for tissue repair and muscle growth. It is the foundation of structural support, communication, movement and more within the cells. Safe to say it’s a big deal. Supplementing protein isn’t just for gym rats or bulking up — it plays a critical role for endurance athletes. Here’s how:
Muscle Recovery and Repair: Long-distance running, cycling, or swimming causes muscle micro-tears. Protein provides the amino acids necessary to repair these tears, reducing soreness and speeding up recovery.
Preserving Lean Muscle Mass: Endurance training can lead to muscle loss if protein intake is insufficient. Protein ensures your body has what it needs to protect lean muscle while burning fat for fuel.
Sustained Energy and Satiety: Protein slows digestion, providing a steady release of energy. When paired with carbohydrates, it helps maintain stable blood sugar levels during long rides and keeps hunger at bay.
Immune Support: Intensive training can weaken the immune system. Protein (and adequate amounts, might we add) is essential for producing immune cells, helping athletes stay healthy and avoid training interruptions.
Best Times to Take It:
Post-workout is the ideal time to consume protein specifically for recovery. This “Golden Window” is often when we recommend recovery shakes or protein due to how receptive your muscles are to nutrients after exercise.
However, protein should be consumed at meaningful amounts through your day. As a meal replacement or quick snack to meet daily protein goals, you can easily make a shake without the hassle of having to make a full meal.
How much you need:
Calculate your daily protein needs, but try to aim for 0.8–1.0 grams per pound of body weight.
Less is “more” of a harm than more. This is because excess protein, if you even have it, is broken down into amino acids. The nitrogen component of these amino acids is removed, creating ammonia, which is converted to urea in the liver and excreted in urine by the kidneys. This process increases the workload on the kidneys but is generally not harmful to healthy individuals.
