My understanding is that the science literature completely supports that weight training improves cycling. Science literature also supports that creatine supplementation is one of the few proven supplements that improves strength. Therefore if you have strength training as part of your regimen, creatine supplementation is a no brainer providing that you cycle off a few weeks before any race events to counteract any water weight gain you might experience.
Creatine makes more ATP available to muscle, it does not improve maximal (1RM) strength, it improves strength endurance at very low range (10 seconds or so) because muscle have more ATP at use.... So if you let you body to flush out excess creatine then where do you get the additional ATP you used to have with creatine? Nowhere. At worst you have trained you muscles and mind to operate in space where they have excess of ATP and now without the creatine your body isn't as capable to operate at lower levels. That last 10 second sprint at finish line or break away just turns out to be much harder to do with less watts. Is it still worth taking? Hard to say: forexample powerlifters take it because, while it does NOT help with 1RM strength, it helps to build more muscle because of improved mechanical load on muscle at longer sets (more muscle = more strength potential). Thou why not just increase number of sets and get additional volume that way? Science does not say as far as i can tell: Creatine isn't anabolic. Like for example whey protein. Is it still worth taking? I don't know. Creatine is hugely beneficial supplement overall and it might have lots of indirect benefits for endurance as well. It is involved with ATP after all. Waterweight is another case, if you load creatine aggressively then yes it might do that. Most likely weight will balance out over weeks and months. And if not then decrease the dosage a bit. Like from 5gr to 2,5gr. This weight issue and respondment to creatine is hugely dependant of diet, vegans likely will have strong reaction because they are creatine deficient. People who consume plenty of meat might not benefit any from creatine.
So what you guys are saying is take creatine to bulk up while you are training and get strong carrying the extra weight, and then stop before the season to drop the water weight and keep the strength 😉
The weight increase from water retention is at Cellular level (hydration) = a good thing. The guy that said 5lb weight gain from 1st dose 😂 2.5-3kg increase on a 60kg frame over night 😂 = Total BS
I would say creatine would be good for training for a hill course. So if there is a lot of hills then creatine would be optimal to train with in that manner. But the key is to actually wind it down before the race so that you can keep the gains while losing the water weight.
Ive noticed on longer rides I tend to get cramps while I am on creatine, but sprint power is definitely up... weight is also up... I think track riders and crit racers would benefit from it as they need to recover quick for anaerobic work continuously... it also helps me ingest carbs better which are almost toxic to me otherwise...
@@cuy50 it means he can't process well high amounts of carbs. I have metabolic syndrome and face the same problem, especially if I eat fast assimilation carbs when not training. My belly can grow way faster than a pregnant woman's belly (visceral fat).
"No matter how similar that study is its still not the same"... yeah great, instead of scientifically talking about the pros and cons of creatine for endurance sports lets just focus on anecdotal stories and how I gained in a night 5 pounds because I swallowed it once! ....
yeah these guys don't really seem to explain any of this scientifically, it started out okay and then quickly descended into their own opinions and assumptions and then didn't come to an informed conclusion, there's loads of sports scientists and doctors that have videos explaining creatine and their conclusions are much better than this and almost all of them say creatine will not have any negative affects on your performance. The whole weight gain thing is a myth, the only measurable weight gain you'll get is from extra muscle mass which will only increase your power and speed, not dead water weight like these guys indicate, you can find hundreds of people in the comments on videos like this who found no weight gain after eating creatine. I'm guessing the reason why they're coming to such a negative conclusion is because maybe they're time trialists with very little anaerobic capacity and sprint power and probably found no benefits themselves because they don't do high power neuromuscular efforts, if you're a crit racer, sprinter, or just a road rider who occasionally likes doing max effort sprints or short KOM efforts and tried creatine/weight lifting you'll know about the huge
Interested in the comments on the water retention/weight gain, and if this applies to Creatine HCL. Also there are lots of creatine stories of it's benefits for masters/older athletes.
Jonathan must've taken a huge dose if he gained 5 lb. Also, it'd be good to know his weighting method. If one measurement is done in the morning and the other, the next day in the evening, there can easily be 3-5 lb difference. I do use creatine (only 2-3 g/day at most) and have seen no measurable difference in weight. Loading (up to 20 g/day) is known to increase weight at the beginning.
Not every Cyclists wants to be a scrawny nerd. Good muscle mass = good health, good Vo2max = good health, Good strength for age = good health. Sarcopenia does not = good health. 😵💫
My understanding is that the science literature completely supports that weight training improves cycling. Science literature also supports that creatine supplementation is one of the few proven supplements that improves strength. Therefore if you have strength training as part of your regimen, creatine supplementation is a no brainer providing that you cycle off a few weeks before any race events to counteract any water weight gain you might experience.
Best comment and exactly what creatine can be used for.
Creatine makes more ATP available to muscle, it does not improve maximal (1RM) strength, it improves strength endurance at very low range (10 seconds or so) because muscle have more ATP at use.... So if you let you body to flush out excess creatine then where do you get the additional ATP you used to have with creatine? Nowhere.
At worst you have trained you muscles and mind to operate in space where they have excess of ATP and now without the creatine your body isn't as capable to operate at lower levels. That last 10 second sprint at finish line or break away just turns out to be much harder to do with less watts.
Is it still worth taking? Hard to say: forexample powerlifters take it because, while it does NOT help with 1RM strength, it helps to build more muscle because of improved mechanical load on muscle at longer sets (more muscle = more strength potential). Thou why not just increase number of sets and get additional volume that way? Science does not say as far as i can tell: Creatine isn't anabolic. Like for example whey protein.
Is it still worth taking? I don't know. Creatine is hugely beneficial supplement overall and it might have lots of indirect benefits for endurance as well. It is involved with ATP after all.
Waterweight is another case, if you load creatine aggressively then yes it might do that. Most likely weight will balance out over weeks and months. And if not then decrease the dosage a bit. Like from 5gr to 2,5gr. This weight issue and respondment to creatine is hugely dependant of diet, vegans likely will have strong reaction because they are creatine deficient. People who consume plenty of meat might not benefit any from creatine.
Completely wrong assumption Luis. Use of Creatine will bloat you and it will actually decrease your Vo2 threshold.
So what you guys are saying is take creatine to bulk up while you are training and get strong carrying the extra weight, and then stop before the season to drop the water weight and keep the strength 😉
The weight increase from water retention is at Cellular level (hydration) = a good thing. The guy that said 5lb weight gain from 1st dose 😂 2.5-3kg increase on a 60kg frame over night 😂 = Total BS
Love these short segments!
Use creatine for interval blocks to gain repeatable power. Come off for events to lose water weight and during base training.
I would say creatine would be good for training for a hill course. So if there is a lot of hills then creatine would be optimal to train with in that manner. But the key is to actually wind it down before the race so that you can keep the gains while losing the water weight.
Ive noticed on longer rides I tend to get cramps while I am on creatine, but sprint power is definitely up... weight is also up... I think track riders and crit racers would benefit from it as they need to recover quick for anaerobic work continuously... it also helps me ingest carbs better which are almost toxic to me otherwise...
"it also helps me ingest carbs better which are almost toxic to me otherwise."
lol what the hell does that even mean?
@@cuy50 it means he can't process well high amounts of carbs.
I have metabolic syndrome and face the same problem, especially if I eat fast assimilation carbs when not training. My belly can grow way faster than a pregnant woman's belly (visceral fat).
"No matter how similar that study is its still not the same"... yeah great, instead of scientifically talking about the pros and cons of creatine for endurance sports lets just focus on anecdotal stories and how I gained in a night 5 pounds because I swallowed it once! ....
yeah these guys don't really seem to explain any of this scientifically, it started out okay and then quickly descended into their own opinions and assumptions and then didn't come to an informed conclusion, there's loads of sports scientists and doctors that have videos explaining creatine and their conclusions are much better than this and almost all of them say creatine will not have any negative affects on your performance. The whole weight gain thing is a myth, the only measurable weight gain you'll get is from extra muscle mass which will only increase your power and speed, not dead water weight like these guys indicate, you can find hundreds of people in the comments on videos like this who found no weight gain after eating creatine. I'm guessing the reason why they're coming to such a negative conclusion is because maybe they're time trialists with very little anaerobic capacity and sprint power and probably found no benefits themselves because they don't do high power neuromuscular efforts, if you're a crit racer, sprinter, or just a road rider who occasionally likes doing max effort sprints or short KOM efforts and tried creatine/weight lifting you'll know about the huge
N=1 for me, butI use it during build, stop it during prep for A event to dump the weight.
Interested in the comments on the water retention/weight gain, and if this applies to Creatine HCL.
Also there are lots of creatine stories of it's benefits for masters/older athletes.
Maybe you should repeat that again: Put ALL large factors correct BEFORE you add creatine or any other supplement. Thanks. Rgr
What about off season use in the gym? Or for general gym work during the season? Could it benefit in building muscle in a 6 week off season block?
Strength training is encouraged *during your season as well! support.trainerroad.com/hc/en-us/articles/360000087826-Integrating-Strength-Training
How about some cognitive benefits of creatine
Jonathan must've taken a huge dose if he gained 5 lb.
Also, it'd be good to know his weighting method. If one measurement is done in the morning and the other, the next day in the evening, there can easily be 3-5 lb difference.
I do use creatine (only 2-3 g/day at most) and have seen no measurable difference in weight. Loading (up to 20 g/day) is known to increase weight at the beginning.
I was just talking about creatine, and if we should be taking it, with a running buddy of mine. I appreciate the info!
We're happy to shed some light on the subject!
Thanks for the info bros. Thumbs up!
Thanks for tuning in!
Sorry but 5lbs the next day is outrageous 😅.
they're saying it helps with recovery from covid
Just started cycling seriously. Had a few friends who are weight lifters recommend creatine. Definitely not for me. Thank you.
End of the video made me feel really awkward
5 pounds in a day or so? Maybe a kilo over time.
Not every Cyclists wants to be a scrawny nerd. Good muscle mass = good health, good Vo2max = good health, Good strength for age = good health. Sarcopenia does not = good health. 😵💫
Nate looks like he aged 20 years