Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)

// Key topics in this episode:
- What creatine is and what it does in the body
- How much creatine athletes need and when to supplement
- What types of activity are enhanced by high levels of creatine in the muscles
- Creatine's influence on the brain: cognition and concussion recovery
- Drawbacks to creatine supplementation
- Creatine for vegan and vegetarian athletes
- Importance of creatine + strength training for older athletes
// LINKS
Common Questions: jissn.biomedcentral.com/artic...
Long Term Use:
www.mdpi.com/2072-6643/13/6/1915
Section 3.4 = cycling performance implications
// GUEST
Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I became a Registered Dietitian-Nutritionist. Growing up I was a snowboard racer on the U.S. Junior National Team and traveled the world to compete. When I left racing in 2001 I shifted my focus to nutrition and helping others. My career began in 2006 after completing my B.S. in Nutrition from Cornell University and my dietetic internship at New York Presbyterian. My foundation was diverse, working in a variety of clinical nutrition settings, a top sports nutrition practice in Manhattan, and running a private practice on Long Island. I relocated to Colorado in 2010 to continue my career and advance my skills as a sports dietitian. I enjoy working with complex sport nutrition cases (athletes with medical conditions) as well as recreational and elite athletes looking to improve performance or change body composition. I love planning my own sport nutrition too, which has been essential for strength and conditioning to stay strong and healthy during mountain bike season."
Education and Credentials
- Bachelor's degree in Nutrition, Cornell University
- Master's degree in Sport Nutrition, University of Colorado
- Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
- Certified Specialist in Sports Dietetics (CSSD)
- Certified Diabetes Educator (CDCES)
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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[@JibbaJabber]

Very informative. Thanks.

[@stevejsmales]

Interesting video.... as a 'slow twitch' ectomorph physiology, I was surprised to find that 5g of creatine a day would seem to increase my aerobic power by around 6% when riding time trials. I do wonder if we're all missing something here, in that even when riding along a flat road, typically 1 second sampled power is jumping all over the place and can be seen to frequently display at anaerobic intensity. So maybe creatine is absolutely relevant to those sub 30sec all out efforts, but maybe supplementation also supports fuelling during the momentary anaerobic workloads contained in a steady effort. Thoughts?