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Reconsidering Creatine: A Potential Game-Changer for Endurance Athletes Introduction

Reconsidering Creatine: A Potential Game-Changer for Endurance Athletes Introduction

Scientists are challenging the conventional wisdom that creatine is only beneficial for strength and power athletes.

In a recent review, researchers suggest that endurance athletes might want to take a closer look at incorporating creatine into their training regimen. 


Key Points:

  • Beyond Strength and Power:
    • Creatine is traditionally associated with building strength and power for sprint and power athletes.
    • New findings indicate that creatine's benefits extend beyond the realm of strength training, prompting a reevaluation for endurance athletes.
  • The Third Energy System:
    • Introduces the concept of the anaerobic alactic system, reliant on creatine phosphate for rapid energy bursts.
    • Creatine supplementation can enhance this system, providing additional energy during short, explosive movements.
  • Creatine Sources:
    • Our bodies produce creatine from amino acids, and it is also obtained from food like seafood, red meat, and poultry.
    • Even in meat-eaters, muscle creatine stores are typically around 80%, but supplementation can top them up to 100%.
  • Race-Defining Moments:
    • Suggests that in real-life endurance events, creatine could be beneficial during key moments like surges, hill climbs, and finishing sprints.
    • Studies, such as a 2018 Australian cycling trial, demonstrate a boost in power during final sprints with creatine supplementation.
  • Weight Gain Concerns:
    • Using 5 gram daily doses can reduce possible  weight gain.
    • Studies, including one on cycling, indicate that the positive effects of creatine may outweigh the negligible weight gain.
  • Diverse Benefits Beyond Endurance:
    • Explores various potential benefits of creatine, including enhanced glycogen storage, improved performance in heat, and potential health benefits for bone strength, sleep, lean muscle mass and short-term brain function.
  • Practical Considerations:
    • Focusing on primary benefits, such as topped-up creatine stores for surges and extra glycogen storage.
    • Focus on Creatine Monohydrate, daily supplementation over a loading phase and timing around workouts.
  • Individual Variation:
    • Response to creatine may vary among individuals.
    • Encourages a trial-and-error approach to determine personal responsiveness to creatine supplementation.
  • Ageing Endurance Athletes:
    • Creatine may have unique advantages for ageing endurance athletes.

Conclusion

Considering the potential benefits for endurance athletes, especially during critical race moments, creatine may be a supplement worth exploring.

In embracing creatine, you may uncover a valuable ally on your endurance journey, promoting both health and performance gains over time.

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