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Creatine in Triathlon

MSantos

Mar 31, 12 11:22

Post #1 of 12 (1559 views)

Creatine in Triathlon	Quote \| Reply

Anyone have experience in this?

I tried it years ago and felt like animal, mostly on short bursts though, which holds no water in tri. Does it have any benefit at Olympic distance or more?

tovi

Mar 31, 12 11:40

Post #2 of 12 (1526 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

I'd say no. If you're looking for power then maybe yes, but its of no benefit for endurance athletes. Actually, creatine dehydrates you as it mixes with water so its probably a bad idea.
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TriSRV

Mar 31, 12 11:42

Post #3 of 12 (1519 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

As I understand it, Creatine as a supplement is used to augment increased power generation through extremely short, highly anaerobic mechanisms (the creatine phosphate pathway is one of your fastest functioning 'energy donation' systems), and also may contribute to increased muscle mass as a result. Think weight-lifting or the first few powerful strides of a 100m sprint.

Anecdotally, people report increased "water weight" as a side-effect of creatine supplementation, which would likely be detrimental for the bike and run portions of triathlon.

The only beneficial role I could see creatine supplementation having in triathlon is to help get you into the front pack of the swim group immediately after the starting gun fires. I don't view it as a worthwhile triathlon supplement myself, but maybe others better versed will chime in (there's likely a good amount of literature on it).
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hardidu

Mar 31, 12 12:53

Post #4 of 12 (1408 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

I've used it a couple of times, mostly before my Tri days...

Two thoughts:

It can help you in the weight room to get over a hump, or build some strength for the bike or swim.
In terms of water weight.... My understanding is that it increases water in the muscles.... in Macca's book he talks about keeping the muscles hydrated (the opposite of what pro weight-lifters will do before a competition).... would creatine not aid in this as well?

I found it useful, but these days, I use BCAAs in the gym instead.

Mr. Tibbs

Mar 31, 12 13:01

Post #5 of 12 (1384 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

It makes your veins bigger which smooths the air flow over the arms and legs decreasing drag by 34%. Get a plastic surgeon to ad some dimples and you will be world beating in no time.
customerjon @gmail.com is where information happens.

SwimRunTri

Apr 1, 12 1:31

Post #6 of 12 (1109 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

Used to take it with swimming back in the day. Honestly not sure how much difference it made, have since heard it wrecks your kidneys if you use it long term.

JollyRogers

Apr 1, 12 2:39

Post #7 of 12 (1070 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

If you believe strength training is beneficial, creatine is beneficial. If you don't believe, creatine isn't. Creatine is one of a very small number of supplements shown to be beneficial in improving strength.

vertical_doug

Apr 1, 12 3:30

Post #8 of 12 (1040 views)

Re: Creatine in Triathlon [JollyRogers] [In reply to]	Quote \| Reply

I used the stuff back in the late 90's. On a non-scientific basis, my explosive power improved. But I also developed problems after exercise with muscle cramps.
If I wanted to race crits, I think it would help, but for triathlon, not so much.

phog

Apr 1, 12 10:25

Post #9 of 12 (888 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

From personal experience. No actual facts here.

Creatine can be usefull during the training phase. I used it for swimming and found it allowed a harder set and a better recovery. But as there is usually a weight gain when using it, it's probably best to stop a month before racing. Have no idea what it would be like to run or ride with it.

knobjob

Apr 1, 12 19:35

Post #10 of 12 (722 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

Big time cramps. I would avoid it, unless you want your calf to seize up on you in the middle of an IM swim.

boulderoadie

Apr 1, 12 21:16

Post #11 of 12 (644 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

There was a study a few years ago showing that it had no impact on cycling performance. Don't have the source anymore though :/
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crolson24

Apr 1, 12 21:28

Post #12 of 12 (632 views)

Re: Creatine in Triathlon [MSantos] [In reply to]	Quote \| Reply

Exercise Science Major FWIW. Don't waste your money. It has no benefit for our sport. Spend that money on an aero water bottle and you will see a more significant improvement than with creatine. ;-)

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