Ask a Cycling Coach Podcast - Presented by TrainerRoad

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

42 snips
Dec 26, 2024
Guest
Dr. Kyle Pfaffenbach
Dr. Kyle Pfaffenbach, a sports science expert, shares fascinating insights on creatine for cyclists. He addresses common misconceptions about creatine leading to weight gain and explains its benefits in high-intensity efforts. The discussion highlights creatine's role in enhancing glycogen storage and overall performance, especially during sprint finishes. Dr. Pfaffenbach also emphasizes the importance of individualized approaches to supplementation and hydration for optimal results in competitive cycling.
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INSIGHT

Effective Supplements for Cyclists

  • Creatine and caffeine are consistently effective for cyclists, unlike other supplements with mixed results.
  • Cyclists often resist creatine due to weight gain concerns, but this is a misconception.
ADVICE

Creatine Use Considerations

  • Consider creatine based on event type, demands, length, athlete size, and weight implications.
  • It may not be as beneficial for ultra-endurance events or those without surging/sprints.
INSIGHT

Energy Systems and Creatine

  • Energy systems work simultaneously, not sequentially like gears.
  • Creatine supplementation enhances the overall energy stack, benefiting high-intensity efforts.
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