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The Endurance Athlete Journey
Sometimes endurance sports can be overwhelming and confusing. Understanding the nuances of training and how to stay healthy and making progress can leave you scratching your head sometimes. On top of all that, knowing how to fuel for performance and overall fitness increases the complexity of the sport even more. The Endurance Athlete Journey podcast is your guiding light on the path to success in your endurance sports journey.
The Endurance Athlete Journey
Creatine Beyond the Weight Room: What Endurance Athletes Need to Know
Keywords
Creatine, endurance sports, nutrition, supplements, athletic performance, sports dietitian, muscle recovery, cognitive function, training, health
Summary
In this deep dive into creatine for endurance sports, Katie, a registered dietitian and running coach, explores the benefits, mechanisms, and myths surrounding creatine supplementation. She emphasizes the importance of a solid nutritional foundation before considering supplements, discusses the safety and effectiveness of creatine, and shares personal experiences with its use. The conversation also touches on the potential cognitive benefits of creatine, particularly for those under mental stress or sleep deprivation.
Takeaways
- Creatine is beneficial for high-intensity workouts.
- No supplement can replace a healthy diet and training.
- Creatine helps regenerate ATP, the energy currency of cells.
- Vegetarians and vegans may benefit the most from creatine supplementation.
- Creatine monohydrate is the most researched and effective form.
- Water retention can occur with creatine use.
- Creatine does not enhance aerobic performance
- Creatine may improve cognitive performance under stress.
- Always choose supplements that are third-party tested.
- Creatine can enhance strength and power output.
- Personal experiences with creatine can vary among individuals.
Sound Bites
- "Creatine isn't magic, but it has benefits."
- "No supplement replaces a healthy diet."
- "Creatine may help with cognitive performance."
Chapters
00:00 Introduction to Creatine and Endurance Sports
02:50 Understanding Creatine: Mechanism and Benefits
06:10 Creatine Sources and Dietary Considerations
08:57 Research Insights: Safety and Effectiveness of Creatine
11:51 Myths and Misconceptions about Creatine
14:45 Potential Side Effects of Creatine
18:07 Creatine for Endurance Athletes: Is It Worth It?
20:58 Personal Experiences with Creatine
23:50 Creatine and Cognitive Function
27:10 Conclusion and Final Thoughts on Creatine
A few resources to consider:
https://examine.com/supplements/creatine
Creatine and cognitive performance with sleep deprivation: https://www.nature.com/articles/s41598-024-54249-9
Review of common safety concerns with Creatine: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1682746/full
Creatine supplements for endurance athletes: https://pubmed.ncbi.nlm.nih.gov/37096381/
For all things coaching, reach out:
Coach Katie: www.Fuel2Run.com
Coach Justin: www.TabulaRasaRacing.com
Podcast Email: theenduranceathletejourney@gmail.com
