creatine for triathletes - JP Fitness Forums

tridude · 08-29-2006, 02:17 PM

I was wondering if any of you had any suggestions regarding the supplementation of creatine and training for/racing in long course triathlon. I have a 1/2 ironman in two weeks, so I think I will wait until after that before I start supplementing, but have heard good things about it with regard to more power, etc., which is a limiter of mine on the bike. However, I have also read that it might produce cramping and de-hydration in the longer stuff. Any advice? Thanks!

emartin10 · 08-29-2006, 05:01 PM

I think creatine would help a lot in terms of recovery, but I don't think I've seen any sort of research on the way it works for triathletes. I know a lot of athletes will have to take multis and vitamins to keep the immune system up to speed after 10-20 hours of training per week. I just wonder if creatine is predominantly for explosive recovery versus endurance recovery? I know that creatine is the primary fuel for the aTP energy source, and when the aTP system fires, it's usually for bouts of energy 5 - 30 seconds long. At that point, you'll tap into your aerobic systems. Let me do some research...

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emartin10 · 08-29-2006, 05:09 PM

Here, check out this thread. The concensus seems to be that it helps a lot for explosive exercise, but not much more. If you're looking for recovery help, research some glutamine, or just plain rest and massage.

http://www.beginnertriathlete.com/di...=11519&start=1

Hope this helps!

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tridude · 08-29-2006, 06:40 PM

Thanks! I am a triathlete, but also like lifting and having muscle. I think I'm going to use some creatine after the season is over, which is soon, to see what happens to my strength, etc. I have read of other triathletes doing this with pretty good results. I am interested in more bike power, and I'm also interested in continued loss of body fat, which lifting certainly helps. I am also concerned with losing my hard earned muscle! Anyway, thanks for you reply. I'd be interested to hear of other triathletes who are into lifting as well ... I think muscle has a place in endurance sports!

Lost Dog · 08-29-2006, 06:47 PM

Is Creatine Effective for Endurance Sports?

Here's a little article.

Bottom line is that there are so many cognitive and other benefits to creatine (and no real downsides) that pretty much everyone should take it. It's very inexpensive.

emartin10 · 08-29-2006, 06:50 PM

I agree, muscle definately has a big place in endurance sports, but you have to learn how to use it. I met Dave Scott this week, and one of the huge concepts he was preaching was called Lactate Clearing. Basically, teaching your body to clear the lactate out of your muscles by using it as fuel. An example: finding a good, 2K bike course, and going all out, building up that lactate in your muscles, and then actively recovering for 3 or 4 times the time you spend on the 10K sprint (if it took you 2 minutes to do the 2K, you actively recover for 6 to 8 minutes, and then sprint again).

The hard part is that most athletes don't know how to use this explosive power, and will sprint out of T2 and that explosive power is gone, since they don't know how to actively recover. It's a really cool concept, and I can't wait to put it to use!

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tridude · 08-30-2006, 08:54 AM

Thanks for the information and insight guys. Lost Dog, thanks for the article. I think you are right. I don't want anything to screw up my race in two weeks, but after that, I'm going to give it a shot and see what happens. If nothing else, hopefully my recovery will quicken and I will spare some muscle loss. Thanks!