Forbes et al. 2023, Creatine for endurance athletes

Strong for power, mixed for steady endurance; water-weight gain penalises weight-bearing running; runners advised to skip loading. One cited trial found creatine loading (20 g/day for 6 days) added +0.9 kg body mass and impaired 6 km running performance versus placebo, attributed to the mass gain. Runners recommended 3–5 g/day over four weeks to avoid the acute water-weight spike. Moderate.