Creatine for Endurance Athletes - the Benefits and Protocol
Posted by MIROSLAV STRANOVSKY
While creatine is mainly known for its benefits for strength and power athletes, such as weightlifters and sprinters, it can also benefit endurance athletes like runners and cyclists. Let's look at what creatine can do for you!
Understanding creatine: the science behind
Creatine is a natural substance that is found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. The most common and well-researched form of creatine supplement is creatine monohydrate.
Creatine works by increasing the amount of phosphocreatine in your muscles, which is used to regenerate adenosine triphosphate (ATP), the main source of energy for your cells. More on ATP later, but it is the ultimate fuel source, irrespective of the energy system involved. Having more ATP available makes you perform better and longer during exercise.
Benefits of creatine for endurance athletes
Creatine is commonly used by strength or power athletes, and its benefits for these athletes are well known. However, it can also benefit endurance athletes like runners and cyclists. Let's look at some of the benefits of creatine for endurance athletes:
- Increased muscle mass and strength, which can improve performance and prevent injuries
- Enhanced recovery after exercise, which can reduce fatigue and soreness
- Improved anaerobic capacity, which can help you maintain a high intensity for longer periods
- Increased water retention in muscles, which can prevent dehydration and cramps
- Reduced oxidative stress and inflammation, which can improve health and immunity
Now that the benefits are clear, how do you actually use it?
How to use creatine: the protocol
To use creatine effectively, you need to follow a proper dosing protocol. Luckily, we already have enough research and experience to avoid any guesswork. Here is the tried-and-tested method:
- The Loading Phase: for 5-7 days, take 20g of creatine per day, split into 4-5 doses
- The Maintenance Phase: take 3-5g of creatine per day. This stage can theoretically last indefinitely, of course paying attention to your health and well-being
Stage I will saturate your muscles with creatine quickly, while the maintenance protocol ensures they stay toped-up. In every case, as with any supplement, you need to be mindful of your health and wellbeing.
The risks of creatine
Creatine is generally safe and well-tolerated by most people. However, some people may experience side effects such as bloating, diarrhea, nausea, or weight gain due to water retention. These side effects are usually mild and temporary, and can be avoided by drinking enough water and taking smaller doses. Creatine may also interact with some medications or supplements, so consult your doctor if you have any medical conditions or allergies before using it.
So what? The conclusion:
In a nutshell, creatine stands as a potent supplement that may elevate your endurance performance by unlocking a world of benefits, including heightened energy production, amplified muscle mass, accelerated recovery, and optimal hydration. Not only does it ignite your performance, but it also improves your healthy by fortifying your immunity by and combating oxidative stress and inflammation. If you're an endurance athlete determined to surge ahead, take the opportunity to integrate creatine into your training regimen and see the benefits for yourself! You might want to check out our 226ers Creatine.
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The Odysseus spacecraft has dispatched new images it captured of the lunar surface during the lander’s harrowing approach to the moon. The vehicle softly touched down on the moon on Thursday, becoming the first US-made lander to do so since the Apollo era.
The grainy images were shared by Intuitive Machines, the company that developed Odysseus, on Monday morning. The company had initially projected that the lander could deliver the first images captured from the lunar surface in the hours after landing, but communicating with the spacecraft has proven challenging.
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The mission team believes Odysseus tripped on the lunar soil and landed on its side, resting on a rock, which may have left some of the vehicle’s antennas pointed in an inopportune direction, Intuitive Machines revealed Friday.
In its update Monday, the company also said it now expects to lose contact with Odysseus on Tuesday — days earlier than initially hoped.
“Flight controllers intend to collect data until the lander’s solar panels are no longer exposed to light,” the company said in the update posted on the social media platform X. “Based on Earth and Moon positioning, we believe flight controllers will continue to communicate with Odysseus until Tuesday morning.”
At that point, Odysseus will have been operating less than five days on the lunar surface. The company had suggested in previous updates that the lander could function for up to nine days.
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Why a rare image of one of Malaysia’s last tigers is giving conservationists hope
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Emmanuel Rondeau has photographed tigers across Asia for the past decade, from the remotest recesses of Siberia to the pristine valleys of Bhutan. But when he set out to photograph the tigers in the ancient rainforests of Malaysia, he had his doubts.
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“Tiger numbers in Malaysia have been going down, down, down, at an alarming rate,” says Rondeau. In the 1950s, Malaysia had around 3,000 tigers, but a combination of habitat loss, a decline in prey, and poaching decimated the population. By 2010, there were just 500 left, according to WWF, and the number has continued to fall.
The Malayan tiger is a subspecies native to Peninsular Malaysia, and it’s the smallest of the tiger subspecies in Southeast Asia.
“We are in this moment where, if things suddenly go bad, in five years the Malayan tiger could be a figure of the past, and it goes into the history books,” Rondeau adds.
Determined not to let that happen, Rondeau joined forces with WWF-Malaysia last year to profile the elusive big cat and put a face to the nation’s conservation work.
It took 12 weeks of preparations, eight cameras, 300 pounds of equipment, five months of patient photography and countless miles trekked through the 117,500-hectare Royal Belum State Park… but finally, in November, Rondeau got the shot that he hopes can inspire the next generation of conservationists.
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“This image is the last image of the Malayan tiger — or it’s the first image of the return of the Malayan tiger,” he says.