What is creatine?
Creatine is a natural compound found in your muscles and brain, where it’s basically the MVP for energy storage and transport in your cells. On average, adults have around 80 to 130 grams of creatine in their bodies.
While foods like seafood and red meat provide small amounts of creatine, they fall significantly short of the recommended daily intake of 3–5 grams, highlighting the need for supplementation to meet optimal levels. While your liver, pancreas, and kidneys chip in, they only produce about 1 gram daily—so you might need a little extra help to hit those goals.
Why is creatine important for athletes?
For endurance athletes, energy is all about adenosine triphosphate (ATP) – the fuel your body needs to keep moving. Taking creatine helps load up your muscles with phosphocreatine and free creatine, which makes it easier for your body to quickly refill those ATP levels. Plus, it helps buffer hydrogen ions, which can build up and slow you down. In short, creatine gives you an extra energy reserve to keep your performance strong during intense workouts.
The benefits of creatine for endurance athletes
Supplementing with creatine monohydrate offers a range of benefits for athletes, especially those focused on endurance and high-intensity performance. By enhancing ATP production, creatine improves muscular endurance, boosts energy levels, and supports quicker recovery. It provides the nutrients your body needs for optimal muscle function, helping to increase strength and power output. When combined with carbohydrates, creatine enhances glycogen resynthesis, ensuring your muscles have the fuel they need for sustained high-intensity aerobic exercise.
Additionally, it lowers inflammation and oxidative stress while promoting mitochondrial biogenesis, further supporting improved exercise performance and overall muscle health.

Creatine for vegetarians and vegans
For vegetarians and vegans, creatine is an especially valuable supplement. Plant-based diets typically include little to no fish or red meat, which are primary dietary sources of creatine. As a result, vegans and vegetarians often have lower creatine levels compared to those who consume animal products. Supplementing with creatine can help bridge this gap, supporting energy production, muscle function, and overall performance.
How to use it and expected results?
How to take: 1 x scoop (3.5g or 5g) daily.
Results from creatine can vary from person to person, but you can generally expect noticeable improvements in physical performance, lean muscle growth, and overall strength and power. On top of that, creatine offers cognitive perks like sharper memory and reduced mental fatigue. With consistent use, it boosts creatine levels in both your muscles and brain, helping to enhance both mental and physical performance over time.
You can expect to see noticeable improvements in strength and power within about 2 to 4 weeks of consistent creatine supplementation. For long-term benefits, sticking to a daily dose of 3–5 grams is key.

Why choose Creatine Monohydrate Performance Capacity by PILLAR Performance?
Creatine monohydrate is a highly effective and stable form of creatine that's perfect for use as a dietary supplement. It's safe, easily absorbed by the body, and the most researched and trusted form of creatine available. Widely recognised by food authorities around the world, creatine monohydrate stands as the top choice.
PILLAR are using Creapure which is the brand name for pure creatine monohydrate produced by Alzchem Labs in Germany, known for its high-quality production process. This unique method reduces the risk of contamination with harmful DHT (Dihydrotriazine), ensuring a clean, premium product.
Creapure Analysis
The analysis of all the samples revealed that Creapure is the purest form of creatine.
In comparison, the levels of DCD and DHT in generic creatine products were significantly higher than the amounts recommended by the European Food Safety Authority.
By using Creapure, PILLAR are using the best, most pure form of creatine in their Performance Capacity product. It also continues to develiver on PILLAR's promise of delivering the best micronutrient products to athletes of all levels.

Wrap up
Incorporating PILLAR Performance Creatine Monohydrate into your endurance running routine can be a smart way to support your training. Its high-quality formula is designed to fit seamlessly into your regimen, helping you maintain performance over time. Whether you're tackling long runs or aiming to boost recovery between sessions, this creatine supplement offers a reliable addition to your endurance-focused approach, keeping you on track to reach your running goals.
About the author
Nathan Pope - Runner and Shoe Nerd
I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.
My favourite event is the marathon. I feel as though the marathon is the ultimate test both physically and mentally! It requires careful planning both within the race and during the training block and it can be super satisfying when it comes together on race day.