ARTICLE 11: CREATINE SUPPLEMENTATION FOR ENDURANCE ATHLETES

Countless studies have conclusively proven that combining strength training with creatine supplementation generates dramatic increases in muscle strength and explosive power. While this is highly beneficial to strength athletes, many endurance athletes wonder if creatine supplementation can improve their performance.

The bulk of creatine is consumed by bodybuilders and strength athletes like football players, but endurance athletes may also benefit from supplementing with creatine. You're probably not interested in bulging biceps, but if you're a competitive cyclist, swimmer, runner or other endurance athlete whose sport requires short bursts of power or finishing sprints, then you may want to consider adding creatine to your sports nutrition program.

Creatine supplementation enhances the body's ability to synthesize ATP, the preferred fuel for short bursts of power lasting between 5 and 30 seconds. Recent research shows that even after long endurance events, creatine loaded muscles respond better during sprint finishes. Creatine supplementation also protects your muscle cells from lactic acid damage by strengthening cell membranes, a substantial benefit for endurance athletes. Furthermore, creatine makes your ATP energy cycle quicker and more efficient, resulting in fewer waste products accumulating in your muscle cells.

ATP is the primary source of fuel for sprint efforts, but it is used while exercising at all intensities. While ATP is used by your body at much lower levels during sustained endurance events, it becomes more important near the end of long workouts and races as your muscles start to recruit fast-twitch fibers to compensate for exhausted slow-twitch fibers. You'll know this is happening when you feel a dull ache in your muscles and joint areas, the telltale indicator your slow-twitch fibers have become fatigued. Conversely, fast-twitch fibers produce sharper, more localized pain and soreness when pushed to their limits. Resynthesizing ATP more efficiently will help your fast-twitch fibers shoulder the load during extended workouts and races.

How much creatine should you use? Typically, bodybuilders and strength athletes start creatine supplementation programs by "loading" with 20-25 grams per day for one week, then switch to a maintenance dose of 2-5 grams per day. This program is designed to give users rapid gains in size and strength. However, size gains associated with this program are partly the result of cellular uptake of water, a side-effect of the creatine loading phase. As an endurance athlete, you're probably not interested in the size gains or the "water bloating" this program produces, in which case adhering to a maintenance program of 2-6 grams per day will provide creatine benefits without the "water bloating".

Creatine is most efficiently transported into your muscle cells by the insulin pathways. Thus it is best to consume creatine with some form of high-glycemic carbohydrate to stimulate an appropriate insulin response. Cytosport's Fast Twitch & Champion Nutrition's Adrenol8 and Power Creatine are designed to load creatine into the muscle cells using this insulin response. Creatine is tasteless, and mixes well with recovery shakes and energy drinks. Putting a teaspoon of creatine in a protein shake will give you 5 grams of creaine. You can also mix creatine in fruit juice to enhance uptake.

It is a good idea to cycle off creatine for a few weeks after you have been using it for 4-6 weeks. This is because your body can get used to the additional creatine and the ergogenic effect can be reduced over time. Taking a few weeks off creatine and then cycling back on it can solve this problem. Creatine can be taken with all other supplements and does not have any known adverse side effects.

Have a question about this article?? Simply post a reply and we will respond within 24 hours!