I Took Creatine For 30 Days. The Results Shocked Me!

Summary

In this video, a mountain biker undergoes performance testing to assess the impact of creatine supplementation on power output and endurance. Through tests like the Wingate, improvements in peak and average power, as well as fatigue resistance, are observed. The athlete reflects on how consistent creatine use led to noticeable gains, particularly for enduro racing where sustained power is crucial. The video concludes by suggesting that creatine is a cost-effective supplement for mountain bikers looking to improve their fitness and overall performance, encouraging viewers to consider its benefits.

Takeaways

• 😀 Creatine supplementation has shown a noticeable improvement in anaerobic power output during the Wingate test.
• 😀 The average power output over 30 seconds increased by 20 watts, indicating better endurance and sustained performance.
• 😀 Peak power increased slightly by 5 watts, reflecting a small but measurable improvement in short-duration efforts.
• 😀 The fatigue index showed a slight increase, indicating a bit more fatigue at the end of the test but not significantly affecting performance.
• 😀 Small improvements in power output (like 20 watts) can make a big difference in competitive sports like mountain biking.
• 😀 For enduro mountain biking, where high-output sprints are needed during a race, these power gains could translate into valuable seconds saved.
• 😀 Consistent creatine use led to better training performance, allowing the athlete to push harder and potentially see long-term gains.
• 😀 The subject acknowledges the value of creatine, especially for those who may not have consistently used it in the past.
• 😀 For mountain bikers, creatine can improve weekend riding by helping you generate more power and get more out of your effort.
• 😀 Creatine is a low-cost supplement that could significantly benefit both competitive athletes and casual riders looking for performance gains.
• 😀 Taking creatine consistently over a longer period could further improve endurance, peak power, and overall performance in mountain biking.

Q & A

What is the Wingate test, and what does it measure?

The Wingate test is a 30-second all-out effort used to measure anaerobic power. It tracks peak power, average power output, and the drop-off from peak power over the 30-second duration, assessing an individual's ability to generate power and sustain it under fatigue.

How did the participant's peak power change after consistent creatine use?

The participant's peak power increased by 5 watts after consistently using creatine for a month. This improvement, although small, is significant in terms of overall performance gains.

What was the notable change in the participant's average power output during the Wingate test?

The participant's average power output during the Wingate test increased by 20 watts, which shows an ability to sustain higher power levels over the 30-second test period.

How did the participant's fatigue index change after creatine supplementation?

The participant's fatigue index slightly improved, meaning they experienced less drop-off in power towards the end of the 30-second effort. This indicates better endurance and reduced fatigue during the test.

What does a 20-watt improvement in average power mean in the context of mountain biking?

A 20-watt improvement in average power, while seemingly small, can have a significant impact on racing performance, as it can reduce lap or stage times by a few seconds, which can be crucial in competitive mountain biking events.

How does creatine supplementation potentially help mountain bikers during high-intensity efforts?

Creatine supplementation can improve power output, which is particularly helpful for mountain bikers during short, high-intensity bursts of effort, such as sprints or climbs in enduro races, allowing them to sustain more power over the duration of the effort.

Why does the participant believe creatine supplementation could have long-term benefits?

The participant suggests that consistent creatine use for a longer period, such as a year, could result in even greater performance improvements in power and endurance, leading to further gains in racing or training.

What were the results of the participant's testing on their overall fitness?

The participant saw an improvement in both peak power and average power, suggesting better anaerobic capacity. This translates into more energy and power output during short, intense efforts, which can enhance overall fitness and racing performance.

Why does the participant consider creatine a beneficial supplement for mountain bikers?

Creatine is affordable, easy to take, and can lead to significant improvements in power output and endurance, which are key for mountain bikers. These benefits translate into more efficient training and better results during races or rides.

Would the participant recommend creatine supplementation for everyday mountain bikers?

Yes, the participant would recommend creatine for everyday mountain bikers, as the results of their testing suggest it can improve both performance and fitness, making it a valuable addition to a training routine.