The Time-Crunched Cyclist Podcast by CTS

Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)

Sep 13, 2023

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.

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Episode notes

Introduction

00:00 • 2min

02:00 • 14min

The Benefits of Creatine Supplementation for Vegans and Vegetarians

16:28 • 9min

Optimal absorption of creatine and the importance of testing

25:15 • 2min

Optimizing Training and Supplements for Endurance Athletes

27:21 • 5min

Individualized Coaching and Nutrition

32:38 • 2min

Topics covered in this episode:

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
Importance of creatine + strength training for older athletes

ASK A QUESTION FOR A FUTURE PODCAST

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
Certified Specialist in Sports Dietetics (CSSD)
Certified Diabetes Educator (CDCES)

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.

Links

Common Questions: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Long Term Use:
- https://www.mdpi.com/2072-6643/13/6/1915
- Section 3.4 = cycling performance implications

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