Creatine: What Cyclists Need To Know To Benefit From Creatine Supplementation

OVERVIEW
Creatine is one of the most researched supplements available, it's safe to consume, and it has been receiving renewed interest in endurance cycling. Although it's not incredibly useful for improving low-intensity aerobic performance, it can be beneficial for high-intensity efforts in training and competition, may have cognitive benefits and some recovery benefits. In "Time-Crunched Cyclist Podcast" style, Coach Adam Pulford provides the need-to-know information about creatine for endurance cyclists in this 18-minute episode.

TOPICS COVERED

• What creatine is and what it does in the body
• How much creatine athletes need and when to supplement
• What types of activity are enhanced by high levels of creatine in the muscles
• Creatine's influence on the brain: cognition and concussion recovery 
• Drawbacks to creatine supplementation
• Creatine for vegan and vegetarian athletes

RESOURCES

• Examine: Creatine Summary https://examine.com/supplements/creatine/
• Asker Jeukendrup: Does creatine help or hinder endurance performance? 
• Creatine does not improve aerobic performance: Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis - PubMed
• Creatine may improve anaerobic capacity & dosing suggestions: Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations - PMC
• Creatine benefiting vegans and vegetarians: Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review - PubMed 

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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