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.
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.
- 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%.
- 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.
- 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.
- 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.
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.