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

[@davidbell2490]

The discussion on "stacking" energy systems and having a top end boost from creatine was interesting. However as a senior (66 yo) cyclist I started taking it a few years ago to be able push a little harder in the gym, which I think it did help with. As I've gotten older I'm sure to do strength work all year round as becomes harder to build back up each year. Also while I can't really point to anything specific, I do think it has helps a bit with mental clarity. Just a suggestion, but I think it would be good for you guys to add some discussions around longevity into your podcast to-do list. I'm sure you've got a lot of people listening in the 40+ age range where just smashing the next FTP record may no longer be as important as it used to be. I still want to be the fastest and strongest cyclist I can be, but how I go about it has changed over the years. Keep up the informative work!

[@hollablahk]

Is there an exact date on the TR Zwift integration?

[@gregbrown3764]

When it's ready.

[@hollablahk]

@@gregbrown3764 Thanks Greg Brown from TrainerRoad 👍👍👍

[@gregbrown3764]

@@hollablahk I don't work there lol. That's just been the policy of deployment for any company who wants to succeed =)

[@RXP91]

I used to take it at uni when i was 20 and it gave me the worst calf cramps. I'm 40 now and this has convinced me to try again

[@DerrickLytlephoto]

WSER this year was a sprint between Hayden Hawks and Rod Farvard. Super nuts to see and film. Not typical though especially like he said at UTMB.

[@oliveoil2x]

Thanks for the perspective.

[@Looney-q4b]

I’m not a serious competitive cyclist anymore so creatine is a no brainer. I’d rather feel strong and couldn’t care less about potentially losing a few seconds on a climb. Could easily make that back with a good diet

[@markusseppala6547]

Very true, even when doing just a 20min effort or even shorter, having full glycogen stores help so much. More power at same rpe or same power at lower rpe.

[@Markhypnosis1]

I've been taking creatine every day for years anyway. Initially it was for the muscle building when I was bodybuilding. Now it's for that plus performance during high intensity intervals, and for its overall health benefi9.

[@michaelsteven1090]

On a bike? Do you race?

[@Markhypnosis1]

@michaelsteven1090 Yes on a bike, and no I don't race..... Only my own previous times.

[@aethylwulfeiii6502]

If you do flat races and crits with no hills, go for the creatine, if you are doing big mountain climbs skip it. I went from 1000 watt max sprint into a 1230 watt max sprint, and I could hit it twice in a row with about 1 minute recovery from poor sprint strategy pacing.

[@johnburgher]

Best creatine discussion I've seen!

[@OrwellionFeverDreamCouchPotato]

Great episode. Episode 507 touched on it, but what is known about timing? I've read that timing doesn't matter once your body's creatine levels are up post loading phase. I've been mixing creatine in my morning drink before any workouts. It sounds like adding creatine post workout might be better. What are the current thoughts on timing?

[@iancarson8614]

creatine is used to regenerate the phosphocreatine system. this initiates movements by having ATP ready to use. the body makes creatine to help this. hence why it helps in short punchy efforts to supplement. but creatine is only part of the system, its not the system itself. so taking supplement creatine doesn't directly make more ATP, in itself. creatine isn't like carbs, fat, lactate.

[@thepatternforms859]

Everyone should take it 100%

[@FrankZen]

I love creatine. It helps with my day to day energy in general AND my resistance training. I mainly use HCL to avoid the water weight but I do a supplemental microdose of monohydrate.

[@darrellcroft.1727]

Any recommendations on what type of creatine to start with?

[@operamatthew]

Everybody should take creatine

[@HeibesHealth]

This. ⬆️

[@RachelSchloer]

That’s 50 mins saved

[@timtaylor9590]

I'd rather eat more meat than buy creatine because adequate quality meat comes with much more benefits than a poor diet with creatine. Kinda of like ppl who look for marginal gains but drink alcohol and don't sleep enough. Supplements should be last in line after peds

[@danraymond4087]

@@timtaylor9590you cannot get even remotely close to the same amount of creatine from eating meat or anything else, so in this case it’s either you get the benefits of the supplement or you don’t, nothing in between.

[@82vitt]

@@timtaylor9590 You can eat quality food and supplement creatine. Those aren't mutually exclusive.

[@ΘάνατοςΧορτοφάγος]

Only recently started taking it again after maaaaany years. Mostly or the strength training. But racing cross and XC, and finishing way last often, i'll try about anything to improve

[@michaelsteven1090]

It's not the weight gain, its the leg "cramping"...forget riding at 90+ rpm for any length of time.

[@unlockedbox3369]

Great info! I think you discussed powder vs pills on the show, so I will re-listen - but if you take the capsules is it better to take 5g all at one or in 2 or 4 divided doses throughout the day? My 5g is 4 capsules of one of the brands I bought. Also curious if anyone has thoughts on Thorne's creatine product - or would share which brand they like best. Thank you!!!

[@4791_]

creatine has caused me thr worst cramps while cycling. in the gym workouts it benefitted me more but i will never use it for cycling.

[@richjlaw]

Can you link the 2023 paper he references a couple of times?

[@joshuahayes6778]

N=1 here but I have done 3 different trials of creatine, focused on hydration, did not increase volume of training. Every single time on creatine my HRV dropped 20-30% and my resting HR increased 5-7 beats. I cannot find research on this. The question is, would the juice be worth the squeeze or would lowering those metrics be a red flag?

[@Highway_95]

This time last year I started creatine for the first time ever. My HRV dropped, RHR increased, sleep quality decreased, and I gained 7 pounds. As soon as I stopped taking it everything returned to normal. I was on it for about 6 weeks. I'm going to try again.

[@joshuahayes6778]

@@Highway_95 Glad to hear I am not the only one! I just started another trial, this time I went with a different brand (Thorne), supposedly high quality. So far, my HRV and HR have been stable 2 weeks into the experiment.

[@Highway_95]

​@@joshuahayes6778I used Thorne last time, and I'm a week into being on it again, we'll see.

[@Palapapatino]

One thing that you didn’t circle back to is best time (of day) to take creatine?

[@trbeyond]

Doesn’t matter. It needs time to accumulate in your system (eg 2 weeks) so just be consistent taking every day

[@MIKE_BLM_BDS_ACAB]

Kidney issues from taking too much? Where are you getting that from? I have read about people with Kidney issues having issues with Creatine but never that large quantities caused issues. Can you share a link to the study you are referring to or did you just misspeak?

[@davidcarino6500]

Put weight on 🤔. Not me but from having health problems and over 50 even my Drs said for me being active person protein with creatine and a multi vitamin should be it. Eat healthy and drink plenty of water.

[@gabrielkralik7252]

Im still not convinced. I mean, we pay ton of money for our bikes, to be 500g lighter a then I throw in creatine and I will gain 2kg. And yeah, you can be stronger at sprints, but maybe more exhausted at the finish line carrying the plus weight the whole race…

[@stevesmith3606]

How often are you winning races? Is an additional 2kg going to cause you to miss out on a podium spot?

[@gabrielkralik7252]

@ Absolutely not. I never won and probably never will win a race. But thats not the point. Im talking about carrying the extra weight. I dont believe creatine would make you faster on a slightly hilly race/route.

[@JibbaJabber]

Big Creatine here!! It's the GOAT supplement

[@GoustiFruit]

I tried creatine. No positive effect. Only inconvénients. I threw the remaining half of the bag in the trash.

[@daniellestat]

Kyle no permite a nadie mas hablar, no me gusta tanto los videos con el, los temas son interesantes pero desesperante.

[@blacksnowredsnow38]

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