Should ALL Cyclists Take Creatine? | Cycling Nutrition Deep Dive | Ask a Cycling Coach Podcast 507

Ask a Cycling Coach Podcast - Presented by TrainerRoad

TrainerRoad

Sports

4.9 • 4.5K Ratings

🗓️ 26 December 2024

⏱️ 50 minutes

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Summary

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// TOPICS COVERED

(00:00:00) Welcome!

(00:01:15) Creatine's Impact on Performance and Misconceptions

(00:02:44) When Creatine May Not Be Beneficial

(00:04:36) Understanding Energy Systems and Creatine's Role

(00:06:25) Creatine's Benefits in High-Intensity Situations

(00:09:59) Misconceptions About Fat Burning and Exercise Intensity

(00:19:47) Creatine and Glycogen Storage

(00:25:20) The Weight Obsession in Cycling and Endurance Sports

(00:27:00) The Role of Glycogen in Short Efforts

(00:29:41) The Safety and Benefits of Creatine

(00:33:29) Dosage and Safety of Creatine

(00:35:14) Creatine and Weight Management Strategies

(00:43:52) The Science Behind Creatine Phosphate

(00:47:38) TrainerRoad: AI Cycling Coaching

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Dr. Kyle Pfaffenbach joins to discuss the use of creatine for cyclists. The conversation covers the benefits of creatine for endurance athletes, especially its role in events with surges and sprint finishes, backed by recent research. They talk about the common misconceptions surrounding creatine, particularly the fear of weight gain due to water retention, and how it impacts overall performance. The discussion also delves into how creatine improves glycogen storage, energy systems, and muscle quality, and addresses practical concerns on when and how to take it. The importance of individualized plans based on specific athletic needs and contexts is emphasized throughout.

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Transcript

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0:00.0	Welcome to an episode of the Ask a Cycling Coach podcast presented by Trainor Row where we have Dr. Kyle
0:04.0	Fafenbach with us and we're going to talk about creatine. If cyclists should take it,
0:08.1	what people should know. I've actually just recently started taking creatine, Kyle. So we'll have some
0:13.0	context with this. A question came in from Eric about this topic. Eric says, is there any research
0:19.2	looking at using creatine for endurance athletes to get
0:22.3	stronger while training and then taper off the supplement leading into an event to lose
0:27.7	some of the water weight? How long do strength gains persist in the absence of supplementation?
0:32.9	And how long does it take to mobilize the excess intramuscular water weight? So tons of questions
0:38.3	within there, Kyle. We recently actually covered an episode, it was a cool episode that looked at,
0:44.7	it was a recent systematic review where it looked at like a handful of supplements that they,
0:51.3	that have been purported to be most effective for endurance athletes.
0:54.8	And it looked at them for cyclists in particular.
0:57.4	And it measured difference in performance outcomes.
0:59.9	Instead of just mechanistic changes, it actually measured performance outcomes.
1:03.5	And across the board, the one that there were two that were most solid.
1:07.9	It was creatine and it was caffeine.
1:10.2	Aside from that, they had beta alanine. They
1:12.1	had a handful of other ones. And those ones all had mixed results when you looked at the body
1:16.3	of evidence, right? Now, but creatine on the other side, cyclists don't want to hear that
1:22.5	it's, that it works and it makes you faster. There's a big stigma against it. Like, why should I take creatine if it's going to make me way more?
1:30.9	I've got, like, so many problems with that assumption that people have,
1:35.4	that it's going to be problematic for them.
	...

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