Creatine for Runners: The Game-Changer You Need to Know About with Dana Sowards

This week on Cook Eat Run, Charlie Watson is joined by Dana, a sports nutrition expert, to delve into the increasingly popular topic of creatine supplementation for runners. Understanding Creatine Charlie and Dana kick off the discussion by breaking down what creatine is and its natural occurrence in the body. Dana explains how creatine plays a crucial role in energy production, particularly during high-intensity activities, and why it’s gaining traction among endurance athletes. Who Can Benefit? The conversation highlights that while creatine is often associated with strength and power athletes, endurance runners, especially women over 30, can also reap significant benefits. Dana discusses how creatine can aid in muscle recovery, combat age-related muscle loss, and even improve brain health, making it a worthwhile consideration for many. Supplementation Guidelines Listeners will learn about the recommended dosages, the best forms of creatine to take, and how to incorporate it into their daily routines. Dana shares insights on the importance of hydration and addresses common concerns regarding gastrointestinal issues that some may experience with supplementation. Practical Tips and Timing Charlie and Dana provide practical advice on when to take creatine, how to mix it into your diet, and the potential weight gain that may occur. They also discuss the importance of monitoring your body’s response to supplementation and adjusting accordingly. Key Takeaways As the episode wraps up, Dana emphasises the importance of keeping a journal to track any changes and benefits experienced while taking creatine. She encourages listeners to consult with a sports dietitian if they have any concerns or negative side effects. For more information and to connect with Dana, follow her on Instagram @a_dash_of_dana or visit her website for additional resources and insights. Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

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Creatine for Runners: The Game-Changer You Need to Know About with Dana Sowards is an episode from Cook Eat Run by Charlie Watson.

This episode is 30:44 long.

This episode was published on Mar 14, 2025.

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