Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)
Sep 13, 2023
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Guest Nicole Rubenstein discusses the benefits and drawbacks of creatine supplementation for time-crunched cyclists, including its effects on cognition, concussion recovery, and muscle strength. She also addresses the concerns and benefits of creatine for vegan and vegetarian athletes, as well as the importance of proper dosing and periodization for optimal performance.
Creatine provides fuel for high-intensity, short-duration exercises, benefiting cyclists engaging in sprints or intermittent sports.
Supplementing with creatine may have neuroprotective properties for concussion prevention and recovery.
Deep dives
Overview of Creatine
Creatine is a natural nutrient in the body made up of three amino acids. It can also be obtained from the diet, particularly animal proteins. The recommended daily intake for athletes is around 3 to 5 grams, which can be obtained through supplementation or diet. Creatine provides fuel for high-intensity, short-duration exercises, such as strength training and sprinting. While it may not have significant performance benefits for endurance athletes who mainly focus on aerobic capacity, creatine can be beneficial for cyclists who engage in short, maximal effort sprints or intermittent sports. There is also some evidence that creatine may have neuroprotective properties in preventing and recovering from concussions. However, athletes should be cautious of potential side effects, such as water weight gain, and consider individual differences in response to the supplement. Creatine monohydrate is the recommended form of creatine to use, preferably from reliable third-party tested companies.
Benefits and Drawbacks for Endurance Athletes
The benefits of creatine for endurance athletes lie mainly in its ability to support short-duration, high-intensity efforts rather than endurance capacity. It can enhance performance in activities lasting less than 30 seconds, similar to strength training and short sprints. However, the benefits may not outweigh the potential drawbacks, especially for endurance cyclists who primarily focus on aerobic capacity. One potential drawback is the increase in water weight that some athletes experience when taking creatine. This can be concerning for cyclists, particularly climbers. Additionally, some studies suggest that creatine supplementation may reduce VO2 max, although the mechanism behind this is unclear. Vegan and vegetarian athletes may benefit from supplementing with creatine due to their naturally lower creatine levels. It is also important to note that creatine supplementation should be combined with concurrent strength training to optimize its benefits.
Other Considerations and Supplements
Aside from creatine, there are other supplements that endurance athletes may consider. Beet juice, high in nitrates, has shown potential benefits in improving performance. However, it is recommended to use third-party tested and certified creatine monohydrate supplements. These supplements can improve muscle mass and provide neuroprotective properties for older athletes, addressing issues like sarcopenia. The importance of periodizing supplement use and individualizing their intake based on training goals and specific events is highlighted. Considerations such as optimal absorption with carbohydrate intake and potential side effects should also be taken into account. Consulting with a registered dietitian or nutritionist can provide personalized recommendations for supplement use, taking into consideration an athlete's unique needs and goals.
Guest: Nicole Rubenstein Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I became a Registered Dietitian-Nutritionist. Growing up I was a snowboard racer on the U.S. Junior National Team and traveled the world to compete. When I left racing in 2001 I shifted my focus to nutrition and helping others. My career began in 2006 after completing my B.S. in Nutrition from Cornell University and my dietetic internship at New York Presbyterian. My foundation was diverse, working in a variety of clinical nutrition settings, a top sports nutrition practice in Manhattan, and running a private practice on Long Island. I relocated to Colorado in 2010 to continue my career and advance my skills as a sports dietitian. I enjoy working with complex sport nutrition cases (athletes with medical conditions) as well as recreational and elite athletes looking to improve performance or change body composition. I love planning my own sport nutrition too, which has been essential for strength and conditioning to stay strong and healthy during mountain bike season."
Education and Credentials
Bachelor's degree in Nutrition, Cornell University
Master's degree in Sport Nutrition, University of Colorado
Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
