Like many athletes who lift weights, and do cardio, you’ve probably wondered what are the best creatine benefits for hybrid athletes? At this point creatine is one of the most well researched supplements on the market, with over 1000 studies to date. While most gym goers understand it can help them with their lifts, recent research has shown that it can do so much more. Keep reading for the latest info.
In this article we will review the relevant research on creatine’s benefits for a hybrid athlete, as well as its effects on cognitive function. If you’re anything like me then there are days when you just can’t get enough sleep and you’re fighting the sleep monster all day. The good news is that there is some new research showing that creatine can help you function better on these days. You can find a summary of the key points for creatine below.
Creatine Benefits for Hybrid Athletes
- Creatine is most effective at increasing short, high power, high force output activities
- Increases lean mass when paired with strength training
- Does not cause kidney damage in healthy individuals
- Loading phase 0.66g / lb / day for a week
- Creatine enhances recovery by reducing muscle damage
- Maintenance phase 3-5 grams per day
- 50-100mg / kg of creatine can combat sleep deprivation
Before we get to the 7 best creatine benefits for hybrid athletes, I do want to point out that you should always consult a medical professional before taking any supplement. While creatine has been shown to be safe for almost everyone, it’s always good to have the advice of a professional. Now let’s get to how creatine actually works.
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How Creatine Functions
If you read my ebook, “Programming Your Fitness,” you’ll be familiar with the three energy systems your body uses: phosphocreatine (PCr), anaerobic, and aerobic energy systems. Creatine assists your PCr system by maintaining high adenosine triphosphate levels in muscle cells (ATP). This increase in ATP provides energy for short explosive activities, with less than 15 seconds of muscle contraction.
Without getting too nerdy, the PCr system provides short term energy, used for lifting, throwing, sprinting, jumping, and other short term activities. Creatine provides chemical assistance to that system, allowing it to function more efficiently for longer periods of time.
Realistically, this equates to getting a few more reps on your sets. Over time this adds up to more total workout volume, which is strongly correlated to increased strength and lean muscle mass. Now let’s get to the specific benefits creatine has for hybrid athletes.
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Creatine’s Benefits for Hybrid Athletes
There is limited research that shows creatine benefits pure endurance athletes, even when that activity is primarily anaerobic. Creatine is best used as a support for hard gym training. It will benefit you most by helping you with muscle growth, and overall strength.
It can also increase muscle power for high-intensity exercise. Just keep in mind that the longer duration exercise you engage in, the less this dietary supplement will help you.
Creatine has the added side effect of causing more water to enter the cells, especially during the loading phase. The process, known as cell volumization, can help combat dehydration during long workouts in hot environments. This is one of the common side effects, and not well studied.
There is also some indication that creatine can help speed up recovery because of cell volumization. Researchers believe this increase in cellular water can limit damage, thus speeding up recovery after a hard training session.
If you decide to start taking creatine you can take a little extra for a week. The recommended dosage is roughly .66 grams per pound of bodyweight each day. After a week you only need 3-5 grams per day for maximum lifting benefit. Just be advised that many studies show that about 20% of folks are non responders, meaning they don’t show an increase in muscle creatine after supplementation.
If you can’t tell a difference in your training after a few weeks or a month, then you may fall into this category. Next let’s cover it’s effects on brain function.
Creatine and Brain Function
This excellent research review answers the most common questions about creatine supplementation. In that review they highlight several studies which demonstrate that taking high doses of creatine, up to 20 grams per day, ameliorated the effects of moderate to severe sleep depravation, increasing mental clarity.
They show that coordination, mood, and reaction time all improve with higher doses of creatine. As a side note, I’ve tried this a few times, and found that it does in fact seem to help me power through tasks, when I’m sleep deprived.
As a coach, I would be remiss if I didn’t mention that even if you feel ok in a sleep deprived state, you haven’t reduced the need for sleep. You should still prioritize your rest, as you can’t build long term performance without it. Now let’s cover some possible creatine supplements.
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Creatine Supplements
Most research is done on creatine monohydrate, in powder form. However, I prefer these capsules from GNC. They’re creatine HCL, which works just like monohydrate. I also find that they don’t leave any weird after taste like some powders, because they’re in capsule form.
From the research I’ve read, I haven’t really seen any indication that a certain type of creatine is superior to any other. I would recommend finding one that you like, and stick to that. Now let’s finish this article up.
Final Thoughts
I’m generally reluctant to write about supplements, as I find it’s a huge distraction for many athletes. Having a good nutrition plan, sleeping 7-8 hours a night, and using a well put together fitness program will always be better than any supplement.
However, creatine is a naturally occurring compound that is very well studied. It does seem to provide some benefits to heavy lifting strength athletes. Make sure you’re focusing on the big ticket items first, and then consider adding in some creatine. I also recommend that you inform your doctor that you’re taking creatine, especially if you get blood work done.
Doctors use your serum creatinine levels as a marker for kidney health. When you take creatine it breaks down into this chemical, and consequently shows up as a higher reading on your blood panel. Your doctor might think you have kidney problems, when in reality you’re just using a supplement that isn’t harming your kidney’s
If you have any comments or questions, put them below, and I’ll get you an answer. Now get out there and get training. Don’t forget to join the email list belowl
Hi there, no information about possible hair loss? Someone experienced the side effect while on creatine. Have you ever found this information on papers?
I have heard that some people state this is a side effect. However, I’ve not seen it mentioned in the literature.