Maybe Endurance Athletes Should Take Creatine After All

Scientists reconsider the assumption that it only helps strength and power athletes

The International Olympic Committee recognises creatine as a performance-boosting supplement, typically associated with strength and power athletes. However, new research suggests endurance athletes could also benefit from it.

Here are the key points:

• Creatine enhances the body's short-term, high-intensity energy system. This could help during race-defining moments like surges, hill-climbs, and finishing sprints.
• While creatine supplementation can lead to weight gain due to water retention, studies suggest this doesn't negatively impact overall performance.
• Other potential benefits include: - Enhanced glycogen storage in muscles - Improved performance in heat - Reduced neuromuscular fatigue - Counteracted inflammation - Faster recovery
• Practical advice for those interested includes: - Opting for basic creatine monohydrate - Taking 20 grams daily for a week then reducing to 3-5 grams for maintenance - Taking creatine close to workout times ideally with carbohydrates.

Remember, individual responses to creatine can vary, and the only way to know your response is to try it.

If you’re interested, check out the review (which is free to read online).

On my mindBike skills

An underrated element of cycling I've been doing a deep dive descending as I research and practice my skills for a video series I'm doing.

I haven't  lived near any serious hills for over 10 years, so I'm a bit rusty. Not to mention the road condition is a bit dodgy, and I'm bombing down roads on a gravel bike.

So I've set a mission to get faster on a 5-kilometre course and have looped in Australia's best skills coach to advise me.

If there's anything you are curious about when it comes to descending, now is the time to ask, as it might make it into a video.

Damian