Is Creatine Worth the Hype? Weighing the Pros & Cons with Physiologist Brady Holmer

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May 29, 2025

Brady Holmer, a physiologist and 2:24 marathoner, dives into the world of creatine and its surprising benefits for endurance runners. He discusses the myths surrounding creatine, emphasizing its role in enhancing energy availability and recovery. Brady also shares insights on optimal dosing, safety concerns, and even potential cognitive benefits. With a fresh perspective, he challenges the notion that creatine is only for strength training, making a compelling case for its place in endurance sports. Engage further with his popular health newsletters for more tips!

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ANECDOTE

Brady's Boston Marathon PR

Brady Holmer ran a PR in the Boston Marathon with a 2:24 time, improving by two minutes from his previous marathon.
The race went according to plan with good weather and conditions, resulting in an A goal day for him.

ANECDOTE

Taking Over Ambie Burfoot's Newsletter

Brady Holmer was asked by Ambie Burfoot to take over the legendary Run Long, Run Healthy newsletter.
He writes weekly, summarizing running science studies with practical takeaways for runners.

INSIGHT

What Creatine Really Is

Creatine is not an anabolic steroid but a compound made from amino acids naturally found in meat and fish.
It helps increase phosphocreatine stores that provide rapid energy, aiding training but only works with training.

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Creatine is now one of the most hyped supplements with promises of faster recovery, leaner muscle gain, and even increased strength and power.

But should distance runners consider adding it to their routine? Is it worth the benefits while considering its drawbacks.

Brady Holmer is a physiologist, 2:24 marathoner, and author of the Physiologically Speaking and Run Long, Run Healthy newsletters (the latter was previously authored by legend Amby Burfoot). He joins us to discuss:

What is creatine and what it does
Its benefits (and caveats with those benefits)
Potential drawbacks
Timing and dosing of creatine
Whether it's ultimately worth it for endurance runners

You can also follow Brady on X for commentary, new science, and humor.

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