Why I Take Creatine & Why Some Cyclists Don't
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- čas přidán 25. 06. 2024
- COMMENT if you are using creatine currently, plan to start, or plan to stop! Do you agree with my perspective? What topic do you want me to dive into next?
Strength Training For Cyclists - 7 Day Free Trial: dialedhealth.com
Dialed Health Podcast (available on all major streaming platforms): anchor.fm/derek-teel
Dialed Health Instagram: / dialedhealth
Article Referenced In Video: www.healthline.com/nutrition/...
Supplements You Can Trust: shop.bpnsupps.com/dialedhealth
Video background and all looks great Derek, can't wait for more videos to come!
Almost done with the Pain Cave/Work Space build out! Video on this once the branding is up.
Cool vid. Good length for topic. Keep it up
Thanks! Great to know that you liked the length for the given topic.
Pain cave is looking sick Derek! Thanks for taking the time to educate us cyclists on creatine use 👏🏻 we definitely needed that.
Thanks Justin! Stoked to give you a proper Cribs Tour (400sq. ft edition) haha
Thanks for help man
Absolutely!
Lol - love the humour added in with the facts. Cool to see this kind of content ✌🏻
Thanks! It's great to know a little random fun stuff adds to the vid.
Great video!
Thanks Jake! Stoked to start figuring this editing thing out...
Great video. I've taken creatine off and on for several years and like you, noticed no difference in weight w/ w/out using it. I find it really helpful in a recovery from training especially during weight training. your comment about people worrying about weight gain when they crush beers post ride I just think to myself 'uh huh.. sure thing bud'.
Thanks for jumping in on this! It's great to hear your experience with using it vs. not.
I was also hesitating to take creatine as a runner, because it increased my weight by about 2 kgs, but there much more on the benefits side. I am never tried, ready to train and my race result this year were insane! So I definitely recommend taking it!
I’m a long time user of creatine and have always enjoyed its benefits as a track athlete. I switched from decathlon on track to cycling about 5 years ago due to injury and now only use creatine until race season (TT and hill climb). I have always gained about 2kg when cycling creatine due to water retention and the weight drops off pretty quickly after stopping, normally within a week to 10 days with no diet change. I’m a sample size of 1 but I’ve been using it for 20 years and I’ve noticed it consistently
Yup that’s exactly what it does ! Probably the most researched legal supplement on the planet. Most people like that characteristic in fact be star as well as the functional benefits they want a fuller look to their muscles.
Nice video, which brand you recommend
id be interested in more on this subject but also other supplements as well.. im a big believer in supplements
Good to know! I'll dive into more them.
Many years ago I had horrible cramps during a race during a loading phase. I take it regularly now, rather than loading and then moving to maintenence.
Did strength training and resistance training way before I started cycling. Remembered I took creatine during that time and it worked wonders. Recently started supplementing with it again but now, as a cyclist. I've been on this stuff for a month now and boy do I have the power!
That's what I'm talking about!
@@dialedhealth YEEEES!!!💪
And here I thought I was the only one that drank beer and ate cereal at the same time!
😂👊🏼
I just started taking creatine today at 40 years old. Do a lot of mountain biking in Colorado, not really worried about the weight gain, it helps to cushion the falls lol.
It's hard for me to gain weight, struggling to get past 157 now at 6'1". I don't drink alcohol or eat anything unhealthy.
When I used to lift weights creatine would add 10 pounds in the first two weeks then I would lose those 10 pounds as soon as I stop taking it at a body weight of about 210
Good stuff. I'd be interested in maybe a series of short videos on different meals you prep/eat. The overnight oats sounds interesting and I think it would be cool to see how you make it, what goes in, when you eat it (pre/post workout) etc.
GREAT IDEA! I'm on it...
Great. Now to go down a creative rabbit hole. Both you and Chris Miller dropped creative videos this week.
I noticed that! Haha. You're next!
damn gym bro 😅 when u said cereal lmao i wanted to put the fruit snacks down lmao im the cereal before bed guy and i got the frt snacks so i dnt ear cereal 😢
Thanks for your video.
I take creatine monohydrate in smaller doses (1-3g) and not every day. Either an hour or more before training, or when I remember. The positive effects of creatine are noticeable, and the negative ones (slight increase in pressure, acne, swelling) are minimized. This mode suits me: for the gym, for running, cycling and one-day ski touring in deep snow, or on the track.
My weight: 83-87 kg. Height: 185 cm.
*Creatine *can not be stored* in a dissolved form, it must be taken immediately, otherwise it turns into creatinine (*sort of).т
I didn't know that it can't be stored in a dissolved form. Do you know how long before it turns?
@@dialedhealth looks like CZcams removed my comment that contained the link, but I still have the post:
Cooked → drank. Or he threw the powder directly into his mouth, mixed it with water in his mouth and swallowed it.
I don't remember the specific source of the information, but it was medical and scientifically sound. My friends - professional trainers also confirmed this information. I remember that it also talked about a possible indigestion and even diarrhea if you take expired creatine. Therefore, it cannot be stored in a diluted form.
It is also important to store in a dry place, otherwise the shelf life can be drastically reduced if moisture gets inside in the form of a small condensate.
in my experience creatine helps me climb more effectively.
I put on around 3kg in about 2 weeks when I went on creatine BUT, I was hitting the gym 5 dsys a week, cycling less and started taking protein shakes!
Thanks for the intel! My guess is that the 5X Gym session was causing a lot of inflammation/water retention (especially within the first 2 weeks) along with the creatine consumption. Did you load it initially beyond 5 grams?
I have been using BodyTech Creatine + Glutamine but only when riding. Should I use this as a daily routine? Would like your insight.
Hype man is a fan of this format and I appreciate hearing about cyclist who actually is a fitness/strength coach about this myth.
Thanks Carlos!
A weight increase reference here: 180 cm athletic build, approx. 10-12% body fat (I don't trust my scales a whole lot for body fat measurements!). Weight increased from ~71 kg to 74. Visible difference in muscle volume: more defined appearance across the entire body. Daily dose ~3g for about 6 months. FTP is currently 295W (i.e. 4.2 W/kg "pre creatine weight" / 4.0 W/kg current weight). Planning on dropping creatine a few weeks prior to an A race in June - very curious to see how weight responds, as it will be a much better and clearer measurement than the weight gain (measured over several months).
So how do you measure or assess your BF%
I have been on and off creatine several times. Consistent 3-4lb weight gain every time I am on with no dietary changes. My power numbers stay the same however my recovery is markedly improved, cognition feels better and no DOMS with the same workload. Off creatine I struggle with DOMS. PS, My bench and squat usually jumps about 10-15% on creatine!
Woah that's some great intel. When you cycle on do you do a loading phase that goes beyond 5g per day?
@@dialedhealth I actually avoid a loading phase. I do 1.5-2g per day. My weight gradually goes up 3-4 lbs then stabilizes about 2-3 weeks in. I have been on and off creatine about 6-7 times in the last 5-6 years. My weight is extremely stable and I do daily weight checks to monitor hydration status.
I am currently using creatine again, 1gm per day. I love the strength gains, my power numbers look better on the bike but I struggle with accepting the weight gain. I predominantly run and race mountain bikes though, so in theory it should not affect me as much. I think I have finally capitulated and will not stop creatine this time!
I've noticed about 3kg of weight gain every time I take it. Creatine makes me stronger in the gym and slower on the bike. Maybe its a good base phase supplement?
Im all for my muscles looking noticeably bigger do to the water retention. Only thing i do worry about is could it make my face look more bloated? Do to the muscles in my face retaining water? Or are they such small muscles that its negligible?
I'm with yah! Regarding you face, I've never noticed a difference or heard of anyone experiencing it.
Ridiculous question. If there is water retention, would it be a worthwhile supplement before a hot event? If you hold even 5 pounds of water from it, that's a substantial amount of fluid to get you through something when you're sweating heavily.
I've noticed about a 5-10lb gain when going from completely off to 5g daily after a week of 15g loading. Went from high 160s to high 170s.
Thanks for the insight! Have you tried to start without any additional loading?
@@dialedhealth nope! I'm going to guess (based on pretty much nothing) that the loading vs. not loading is just a matter of speed. After 1+ months of being on it, "creatine body weight" probably stabilizes. Again, purely an intuitive guess.
Is a loading phase necessary?
Nope! It will take longer (4-6 weeks), but will decrease the likelihood of gut distress and unnecessary water retention.
Lovely to know that critics in the comments are deleted. reinforce the scam sentiment
I am fat anyway 😂😂😂😂😂
I don’t need anyone to read to me.