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Creatine: The Endurance Game-Changer

This review explores how creatine supplementation can boost endurance performance by enhancing energy production, glycogen storage, and recovery, potentially improving surge capacity and finish times.

#Creatine supplementation#Energy & Endurance
NYB Team
By NYB Team
Feb 19, 2024
Creatine: The Endurance Game-Changer

Creatine, a popular supplement, boasts benefits for strength training and intense bursts of exercise. But what about endurance performance, where athletes push their limits for sustained periods? This article explores the complex relationship between creatine and endurance, dissecting the potential upsides and downsides, and navigating the conflicting research.

Muscle Powerhouse: Creatine naturally occurs in the body and through food (seafood, red meat), but supplementation helps maximize muscle stores. This translates to faster energy regeneration, crucial for explosive movements like sprints or tackling intense climbs.

Endurance Conundrum: Traditionally, creatine has been considered ineffective or even detrimental to endurance due to potential water weight gain and its association with weight-bearing activities like running. However, recent research paints a more nuanced picture.

Beyond the Myth: Creatine's benefits go beyond just power. Studies suggest it can:

  • Boost glycogen resynthesis: Replenishing the primary fuel source for endurance activities.

  • Enhance buffering capacity: Mitigating muscle fatigue by managing acidity buildup during exercise.

  • Reduce oxidative stress and inflammation: Promoting faster recovery and potentially improving overall performance.

Embrace the Surge: While steady-paced events like marathons might not see a significant impact, creatine might shine in sports with frequent intensity changes like:

  • Cycling (road, cross-country, mountain)

  • Rowing

  • Team sports (soccer, basketball)

These situations involve repeated surges, sprints, and finishing kicks where creatine's ability to enhance anaerobic work capacity and power output could be advantageous. Just imagine that final sprint towards the finish line – creatine might be the difference between victory and defeat.

Limitations and Future Research:

  • More research is needed to fully understand creatine's long-term effects and optimal use for various endurance athletes.

  • Individual factors like training, diet, and genetics can influence how athletes respond to creatine.


So, should you take creatine as an endurance athlete? Consult a qualified professional who can assess your individual needs and training program. They can guide you on the dosage, timing, and potential benefits and drawbacks specific to your unique situation.

Credits:

https://doi.org/10.1080/15502783.2023.2204071