Lattice Training Podcast Creatine for Climbers: Game-Changer or Overhyped?
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Mar 1, 2025 Dr. Ed Gibson-Smith, an expert in nutritional considerations for climbing, joins cognitive behavioral nutrition coach Tom Herbert, pro climber Aidan Roberts, and climbing coach Maddy Cope, along with seasoned climber Andy Cave. They dive deep into the myths and realities of creatine for climbers. Topics include the supplement's impact on power vs. endurance, its implications for recovery, and concerns like the 'flash pump.' Personal experiences reveal how individual diets and training styles affect creatine's effectiveness, making for a fascinating exploration of this controversial supplement.
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Creatine's Role in Energy Systems
- Creatine phosphate is part of a natural energy system used for short bursts of high intensity.
- Supplementing creatine increases the rate of phosphocreatine resynthesis, not the baseline capacity.
Creatine Use in Climbing
- The duration of creatine's effect depends on muscle fiber recruitment, not just time.
- Climbing uses various muscle fibers, so creatine's system is used intermittently, even in longer climbs.
Creatine Research and Effectiveness
- Creatine is one of the most researched and effective supplements, beneficial even in endurance sports.
- Individual responses vary due to baseline creatine levels, age, and sex.