Nutrition strategy for Performance

Is creatine worth the hype?

Creatine is one of the most researched and effective supplements on the market, known for its benefits in enhancing performance and muscle mass, especially when paired with resistance training. But did you know creatine can also benefit endurance athletes? In this blog post, we’ll explore how creatine works, its benefits for endurance sports, and how to incorporate it into your regimen.

What is Creatine?

Creatine is a naturally occurring compound in the body, synthesized primarily by the liver, pancreas, and kidneys. It’s also found in dietary sources such as meat and fish. On average, a person consumes about 1 gram of creatine per day through their diet. The body stores creatine mainly in the muscles, where it plays a crucial role in producing energy during high-intensity activities.

How Does Creatine Work?

Creatine’s primary role is to help produce adenosine triphosphate (ATP), the energy currency of cells. During intense exercise, ATP is rapidly broken down to fuel muscle contractions. Creatine donates a phosphate group to adenosine diphosphate (ADP) to regenerate ATP, providing a quick energy source for high-intensity efforts. This process enhances energy availability, which can improve strength, power output, and overall athletic performance.

Benefits of Creatine for Endurance Athletes

While creatine is often associated with anaerobic activities like weightlifting and sprinting, it also offers several benefits for endurance athletes:

1. Improved Performance: By increasing the availability of ATP, creatine can help endurance athletes perform better during high-intensity intervals, such as sprints or hill climbs, within their training or competition.
2. Enhanced Recovery: Creatine supplementation has been shown to reduce muscle damage and inflammation, which can speed up recovery times between intense training sessions.
3. Increased Muscle Mass: Endurance athletes can benefit from the muscle-building properties of creatine, as increased muscle mass can contribute to improved endurance performance and overall strength.
4. Cognitive Benefits: Emerging research suggests that creatine may enhance cognitive function, including improved focus, reduced mental fatigue, and better working memory, which can be beneficial during long, demanding endurance events.

How to Take Creatine as an Endurance Athlete

For optimal results, the recommended dosage of creatine is 3-5 grams per day. This dosage helps saturate muscle stores and maintain elevated creatine levels. Here’s a simple guide to incorporating creatine into your routine:

1. Loading Phase (Optional): Start with 20 grams per day (divided into 4 doses) for 5-7 days to quickly saturate muscle creatine stores. This phase is optional but can speed up the process.
   1. Note: the loading phase is optional, you will saturate you creatine stores in 3-4 weeks starting with the maintenance phase. Due to a lower dose, this can commonly reduce the impact of stomach issues that may arise with taking a 20g dose of creatine.
2. Maintenance Phase: Follow the loading phase with a maintenance dose of 3-5 grams per day. This dose can be taken at any time of the day, with or without food.
3. Hydration: Ensure you stay well-hydrated, as creatine increases water retention in the muscles.

Choosing the Right Creatine Supplement

The most researched and cost-effective form of creatine is creatine monohydrate. It’s widely available, affordable, and has a well-established safety profile. When selecting a supplement, look for products that are free from additives and fillers. Vegetarians and vegans should ensure their supplement does not contain gelatin or other animal-derived ingredients.

Potential Side Effects of Creatine

Creatine is generally safe for most people when taken within recommended dosages. Some individuals may experience mild gastrointestinal discomfort, such as bloating or diarrhea, especially during the loading phase. If this occurs, try splitting the dose into smaller amounts taken throughout the day.

I will highlight, that there has been 1 report of creatine-increasing manic episodes in patients with bipolar disorder (1) and there is large anecdotal evidence of increasing irritability in those with ADHD taking medication (specifically Vyvanse). While there is limited evidence, if you have a mental disorder, please consult with your physician or psychiatrist before taking creatine.

Final Thoughts on Creatine for Endurance Athletes

Creatine is a powerful supplement with numerous benefits for endurance athletes. From improving performance and enhancing recovery to supporting muscle growth and cognitive function, creatine can be a valuable addition to your training regimen. As always, consult with a healthcare professional before starting any new supplement to ensure it aligns with your individual health and performance goals.

If you have any questions or need personalized advice on using creatine, feel free to reach out. Whether you’re an endurance athlete looking to gain an edge or simply interested in the benefits of creatine, I’m here to help!

Take-Aways

Incorporating creatine into your supplement routine can offer significant performance and recovery benefits for endurance athletes. By understanding how creatine works and following proper dosing guidelines, you can maximize its potential to boost your athletic performance and overall fitness.

If you are interested in taking creatine, please ensure you are taking third-party tested supplements (you can learn more about that here). You can purchase a third-party testing creatine supplement with 30% off using this link to Fullscript.

References

1. Feier G, Valvassori SS, Rezin GT, Búrigo M, Streck EL, Kapczinski F, Quevedo J. Creatine kinase levels in patients with bipolar disorder: depressive, manic, and euthymic phases. Braz J Psychiatry. 2011 Jun;33(2):171-5. doi: 10.1590/s1516-44462011005000005. PMID: 21829911.
2. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020;17(9):3041. Published 2020 Apr 27. doi:10.3390/ijerph17093041
3. Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. Published 2021 Jan 29. doi:10.3390/nu13020447
4. Creatine. Examine. 2023. https://examine.com/supplements/creatine/

Embarking on a marathon journey requires more than just training but it demands a strategic approach to nutrition that sets your body for optimal performance. Among these strategies, carbohydrate loading stands out as a pivotal method for marathon runners aiming to maximize their energy reserves and endurance. This blog will delve into the art and science of carbohydrate loading, offering a comprehensive guide to optimizing your pre-marathon nutrition for enhanced performance and endurance. Whether you’re a seasoned marathoner or a first-timer, understanding the nuances of carbohydrate loading can be the key to crossing the finish line with energy to spare.

Understanding Carbohdyrate Loading

Carbohydrate loading isn’t just for the pros. It’s a game-changer for any endurance athlete, especially if you’re gearing up for a half-marathon or beyond. But let’s clear something up: carbohydrate loading isn’t about gobbling down a giant bowl of pasta or a whole pizza the night before your race. There’s a science to it—a method to the carbohydrate madness, if you will.

Carbohydrate loading is an essential strategy for endurance athletes, aimed at maximizing their stamina and performance during prolonged physical activities. This process involves a significant increase in carbohydrateohydrate intake, typically 1-3 days before the event (Hawley, 1997). The primary goal of carbohydrate loading is to boost the body’s glycogen reserves, particularly in the muscles, which are a critical energy source during exercise (Gildersleeve, 2012).

Glycogen is a form of energy storage in the body. Think of it like a reserve tank of fuel. It’s mainly stored in the liver and muscles. When your body needs extra energy, like during exercise or between meals, it breaks down glycogen into glucose, which is a type of sugar that your cells use as fuel. This process helps to keep your energy levels steady. In simple terms, glycogen is your body’s way of storing extra energy for when it’s needed.

Glycogen, stored in the muscles, is the preferred fuel for muscular tissue during high-intensity or endurance activities. It’s produced within the body from the carbohydrate we consume. By increasing carbohydrateohydrate intake before an event, athletes can significantly enhance their muscle glycogen stores (Kolby, 2020). This strategic approach ensures that the muscles have an ample supply of energy, which is particularly crucial during strenuous activities that demand sustained physical effort.

The concept of carbohydrate loading is based on the understanding that while the body has limited glycogen storage capacity, this capacity can be optimized through dietary strategies. When an athlete consumes carbohydrate in large quantities prior to an event, it leads to an increase in the amount of glycogen stored in the muscles. This elevated glycogen level allows the muscles to work at their optimal capacity for a more extended period, delaying the onset of fatigue and enhancing overall endurance.

Carbohydrate loading, therefore, is more than just eating more carbohydrates; it’s a deliberate and structured approach to nutrition, aimed at ensuring that endurance athletes have the necessary energy reserves to perform at their best during long-duration sports events. This method is particularly beneficial for activities like marathons, triathlons, and long-distance cycling, where maintaining a consistent energy supply is crucial for both peak performance and overall endurance.

Who should carbohydrate load?

• Endurance Athletes: Those participating in long-distance running , swimming, and cycling events often find carb loading beneficial. General rule of thumb is if you are running more than 2 hours at high intensity you should carb load. These activities typically require sustained energy over a long period, making ample glycogen stores crucial.
• Competitive Team Sports Players: Athletes in sports like soccer or basketball, which may involve back-to-back games or intense periods of play, can also benefit from carb loading. It’s especially useful for events or tournaments where the duration of activity extends beyond 90 minutes or multiple games are played with short recovery periods.
• Multiple Activity Athletes: For those engaged in several athletic activities with less than 8 hours of recovery time between them, carb loading can provide the necessary energy to maintain performance across all events.

Calculate how many carbohydrates you need

To effectively implement carbohydrate loading, it’s important to recognize that each runner requires a slightly different approach, largely influenced by body weight and the anticipated energy expenditure during the event. A good rule of thumb is to begin carb loading 2-days before your race, aiming for an intake of about 8-12 grams of carbohydrates per kilogram of body weight per day. This range allows for some flexibility based on individual needs and preferences. For instance, a lighter runner with a less intensive race plan might lean towards the lower end of this range, while a heavier runner or someone tackling a more demanding course might find better results at the higher end. If your carbohydrate loading amount exceeds 600g of carbohhydrates in a single day, then opt for a 3-day carbohdyrate load rather than a 2-day carbohdyrate load. Remember, this isn’t a one-size-fits-all prescription but a starting point to tailor your carb loading strategy to your unique requirements.

The first step in developing your carb loading plan is to calculate the total amount of carbohydrates you’ll need. This calculation is based on your body weight and the recommended carbohydrate intake per kilogram of body weight. Here’s how you can do it:

Determine Your Weight in Kilograms:

If you know your weight in pounds, divide it by 2.2 to convert it to kilograms. For example, if you weigh 150 pounds, your weight in kilograms is approximately 68 (150 ÷ 2.2).

Calculate Your Carb Intake:

Multiply your weight in kilograms by the recommended carbohydrate intake, which is 8-12 grams per kilogram. Using the same example, if you weigh 68 kilograms, your carb loading intake would range from 544 grams (68 kg x 8 g/kg) to 816 grams (68 kg x 12 g/kg) of carbohydrates per day.

Adjust Based on Energy Expenditure:

Consider your planned energy expenditure. If you’re preparing for a particularly strenuous event or if you have a higher training volume, you might need to aim for the higher end of the range. Conversely, for lighter training or shorter events, the lower end might be sufficient.

Remember, this calculation provides a ballpark figure for your carbohydrate needs. It’s important to listen to your body and adjust your intake based on how you feel during training sessions.

Practice Carbohdyrate Loading

The importance of practicing your carbohydrate loading regimen cannot be overstated. It’s a crucial part of your preparation for any endurance event. Just like you train your body to adapt to the physical demands of the event, you also need to train your digestive system and metabolism to handle and optimize the increased carbohydrate intake.

As you prepare for your race, remember that the diligence and commitment you’ve shown in your training and nutrition are the building blocks of success. Carb loading is more than just a dietary tactic; it’s a testament to your dedication to optimizing your performance and reaching new heights in your athletic endeavors.

To ensure you’re fully confident and informed about your carbohydrate loading strategy, I offer personalized sessions tailored to address your concerns and questions. If you’re navigating uncertainties or seeking expert guidance, consider scheduling a one-on-one consultation. This personalized approach allows us to delve into your specific needs and craft a plan that aligns with your marathon goals. Click here to book your session or review the different program options Click here. Alternatively, if you’re contemplating whether we’re the right match for your training and nutrition journey, I invite you to a complimentary 15-minute consultation call. This initial conversation is an opportunity for us to explore how we can work together to achieve your marathon success. Click here to arrange your call and take the first step towards optimizing your performance.

Good luck on your upcoming race!

References

1. Hawley, J. A., Schabort, E. J., Noakes, T. D., & Dennis, S. C. (1997). carbohydrateohydrate-Loading and Exercise Performance. Sports Medicine, 24(2), 73–81. https://doi.org/10.2165/00007256-199724020-00001
2. Gildersleeve, J. C. (2012). carbohydrate loading strategy is spot on. Nature Chemical Biology, 8(9), 741–742. https://doi.org/10.1038/nchembio.1049
3. Kloby, L., Norman, M., & Per Bendix Jeppesen. (2020). The Effect of Ingesting carbohydrateohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483–1483. https://doi.org/10.3390/nu12051483

May 4 was the day I decided to run a 50k.

Why? I am not entirely sure.

Maybe I wanted a new challenge or prove others wrong or simply just see if I could do it. When I first was looking for races I knew I wanted to simply finish, with no time goal in mind (at the time). So that very day, I set out on a training plan without signing up for a race just of yet. We were still in the beginning stages of COVID and most races were cancelled, but I wanted to get started on my base.

That summer I trained in Florida which if you ever trained in the Florida Summer (aka Satan’s armpit) then you know how excruciating that can be. Now I had not been running before that so I was SLOOOWWWWW. However, unlike my first marathon, I had known how to approach this training a bit differently.

I move to Boston that winter and in October I signed up for my first 50k that was supposed to be in April. This allowed me to finish my base phase and then start training for 22 weeks starting in December. Keep in mind this was my first winter running or ever! First time I saw snow, let alone run in it!

All went well throughout the training online mid-march about 6 weeks out from race day. It was the day after I finished my first 16 miles run and I was feeling good. Until I hopped out of bed that morning. It was extremely excruciating to walk. After about a week and no improvement, I went to see a specialist where the conclusion was that I had a stress fracture. Which takes about 6-8 weeks to heel. I waited until the last minute, but ultimately I knew it was smart to back out of the race.

Once my foot healed, I knew I needed to find a race before the end of the year! The last race of the season that was close to home or where I live was December 18th. The Tallahassee Ultra.

Honestly, my training for the ultra went great. Never ran into troubles aside from a few phantom pains the last month of training. I feared I would not be able to race so I did everything in my power to keep everything in check. Because I wanted to race so bad, I did everything I could to stay injury-free: sleep, nutrition, stretching, hydration, all of it!

Leading up into race day was a little nerve-racking. Almost was unable to race due to travel issues but we made it.

That morning my support team (which included only my lovely husband) and I woke up at 3 am to leave the house by 3:30 am CST to make it to the race by 6:30 am EST. So a time change, 2 packs of oatmeal, a Gatorade, and 2 hr drive later we made it. Grabbed my race gear, prepped my husband with the plan, and then I waited.

I didn’t do much of a warm-up. I was trying to keep my breakfast in place and trying to keep cool. After training in 30 and 40 F weather in Toronto, 75 F + humidity was not a great shift. Also, I wasn’t even able to finish what I had planned but that is okay. I switched things up to try to backload food intake as early on as possible.

When 6:55 am hit, we all lined up (there were only about 30 of us) and I hit the back of the pack. I have no intentions of leading the group. Then we were off.

Mile 1: 10:55

Mile 2: 10:43

Mile 3: 11:17 (feeling good)

Mile 4: 8:21 (not sure what happened here)

Mile 5: 12:12

Mile 6: 12:56 (bathroom break)

The first loop out of five was complete. Was able to pick up snacks from the hubby and was holding down quite a bit of food.

I won’t bore you with every mile marker but this is what the rest of the race felt like.

Mile 8: 13:06 (holy shit, this is getting hard and I still have 22 miles to go! why is it so hot)

Mile 12 (loop 2/5): 12:20 (okay, the pace is holding. This isn’t too bad I’m going to make it)

Mile 15: 14:24 (I’m only halfway if I left now would anyone notice? Oh look at him go, damn he passed me twice! Heck yay! Go dude go! He ended up finishing in 4:00:00.)

Mile 18: 13:41 (what loop is this? Only 3! Switched shoes)

Mile 20: 16:42 (I’m not going to make it)

Mile 22: 13:40 (okay still have some pep in my step)

Mile 24: 14:25 (*takes an Advil)

Mile 25: 15:00 (pretty much walked that one, I’m dying and can’t keep anything down)

Mile 29: 13:26 (heck yeah, I am going to finish. *starts to run faster)

Mile 32: 6:59:08 I did it.

Finishing under 7 hrs may not be fast for some but I finished and that was my goal.

Now my focus this year is to get faster and increase volume. Hopefully getting faster for longer!

I have much more to share about how I approached this training season a bit differently and how I plan to train moving forwards. One big change I made was to increase carbohydrate intake during the day and during workouts, check out the Carbohydrate Cheat Sheet to see how many carbs you should be eating daily!

Stay tuned for the next running adventure!