Ask a Cycling Coach Podcast - Presented by TrainerRoad

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

Dec 26, 2024

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.

49:39

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Episode guests

Dr. Kyle Pfaffenbach

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Episode notes

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Quick takeaways

Creatine supplementation can enhance endurance athletes' performance by improving their ability to sustain high-intensity efforts during cycling events.

Common misconceptions about creatine, particularly regarding weight gain from water retention, should not deter cyclists from utilizing its performance benefits.

Deep dives

Creatine's Benefits for Endurance Athletes

Creatine supplementation can prove beneficial for endurance athletes, contradicting the common belief that it is primarily useful for weightlifters. Research indicates that creatine can enhance performance, particularly during high-intensity efforts that require quick bursts of energy, such as in sprints or climbs during cycling events. This is due to creatine's role in replenishing ATP, the primary energy carrier in the body, allowing athletes to maintain higher power output levels when it matters most. Athletes engaging in events with variable intensity can particularly benefit from this increased capacity to sustain effort.

Intro

2min

Creatine Considerations for Endurance Athletes

8min

Understanding Fat Burning and Performance Enhancement in Exercise

5min

Exploring Endurance, Pain, and Performance

2min

Creatine and Cycling Performance

30min

Exploring Creatine Benefits and AI-Driven Coaching

2min

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// TOPICS COVERED

(00:00:00) Welcome!

(00:01:15) Creatine's Impact on Performance and Misconceptions

(00:02:44) When Creatine May Not Be Beneficial

(00:04:36) Understanding Energy Systems and Creatine's Role

(00:06:25) Creatine's Benefits in High-Intensity Situations

(00:09:59) Misconceptions About Fat Burning and Exercise Intensity

(00:19:47) Creatine and Glycogen Storage

(00:25:20) The Weight Obsession in Cycling and Endurance Sports

(00:27:00) The Role of Glycogen in Short Efforts

(00:29:41) The Safety and Benefits of Creatine

(00:33:29) Dosage and Safety of Creatine

(00:35:14) Creatine and Weight Management Strategies

(00:43:52) The Science Behind Creatine Phosphate

(00:47:38) TrainerRoad: AI Cycling Coaching

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Dr. Kyle Pfaffenbach joins to discuss the use of creatine for cyclists. The conversation covers the benefits of creatine for endurance athletes, especially its role in events with surges and sprint finishes, backed by recent research. They talk about the common misconceptions surrounding creatine, particularly the fear of weight gain due to water retention, and how it impacts overall performance. The discussion also delves into how creatine improves glycogen storage, energy systems, and muscle quality, and addresses practical concerns on when and how to take it. The importance of individualized plans based on specific athletic needs and contexts is emphasized throughout.

// RESOURCES MENTIONED

- NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494 https://youtu.be/KwKswlCyoiI

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