Why Runners & Swimmers Are Using Protein, Creatine & Pre-Workout
When it comes to endurance sports like running and swimming, nutrition is just as important as training. Fuelling your body with the right supplements can help improve performance, boost recovery, and support long-term health. Protein, creatine, and pre-workout supplements have become popular tools for athletes wanting to train harder, recover faster, and get the most out of every session — and here’s why.
The Benefits of Protein for Runners & Swimmers
Protein is essential for muscle recovery and repair — especially after endurance training that places repeated stress on the body. Runners and swimmers break down muscle fibres during training, and protein provides the amino acids needed to rebuild stronger.
How Protein Helps Endurance Athletes:
→ Reduces muscle soreness after training
→ Supports lean muscle maintenance without unwanted bulk
→ Aids injury prevention and joint support
→ Helps keep energy stable and supports recovery
Studies show that endurance athletes require more protein than the general population to maintain performance and recover effectively.¹ Post-training protein intake (within 30-60 minutes) can significantly improve recovery outcomes.²
Creatine — Not Just for the Gym
Creatine is one of the most researched sports supplements, known for increasing muscle energy stores and improving performance in short bursts of high-intensity effort. But it’s not just for weightlifters — runners and swimmers can also benefit from its effects.
Benefits of Creatine for Runners & Swimmers:
· Improves sprint speed and explosive power (great for pool turns or race finishes)
· Delays fatigue during hard training
· Supports strength maintenance over long-distance training blocks
· Helps with faster recovery between sets or intervals
Research suggests creatine supplementation can enhance endurance performance during repeated high-intensity efforts, making it especially useful for swim sets or interval training.³
Recommended dose: 3-5g daily for best results.
The Importance of Pre-Workout for Endurance Athletes
Pre-workout supplements are designed to give you a boost of energy, focus, and endurance before training. For runners and swimmers, pre-workout can be especially helpful on early mornings, heavy training days, or when energy levels feel low.
Benefits of Pre-Workout for Runners & Swimmers:
→ Increased energy and alertness
→ Improved blood flow and oxygen delivery to working muscles
→ Better mental focus and motivation
→ Delayed onset of fatigue, helping you train longer and harder
Most pre-workouts include ingredients like caffeine (for energy), beta-alanine (to buffer fatigue), and nitric oxide boosters (for blood flow). Studies show caffeine can enhance endurance performance by improving reaction time, focus, and perceived effort.⁴
When used correctly, pre-workout can help athletes push through tough sessions and get the most out of their training.
Do You Need All Three?
→ Protein supports recovery and muscle repair
→ Creatine helps with power, strength, and energy output
→ Pre-workout boosts energy, focus, and endurance during sessions
Together, they create a simple, effective supplement routine for endurance athletes like runners and swimmers who want to stay strong, recover well, and perform at their best.
Quality Always Comes First
Not all supplements are created equal. At Actifuel, we carefully source trusted, tested products from brands that prioritise athlete health and wellbeing. Every product we stock is selected for its quality, transparency, and proven performance benefits.
Train hard. Recover well. Perform better.
References
Phillips, S.M., & Van Loon, L.J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
Witard, O.C., et al. (2014). Protein ingestion strategy to maximise muscle protein synthesis after resistance exercise. Sports Medicine, 44(2), 185-194.
Kreider, R.B., et al. (2017). International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Spriet, L.L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175-184.