Creatine for Climbers

Should you use creatine for climbing?

Maybe. It could be really useful for certain training phases, like a power phase or a strength phase. It’s well-researched and very safe. (If you have existing kidney disease, check with your nephrologist before using).

Potential pros of creatine:

  • Helps you go longer in a training session
  • Helps delay fatigue
  • Helps lift heavier or get more power than without it
  • Useful if you don’t get much creatine in your diet (as with vegans or vegetarians)
  • May help with pump and blood flow
  • Is potentially anti-inflammatory

Potential cons of creatine:

  • May add water weight (about 2-4 pounds). This isn’t a big deal as it’s shed off easily, but could impact climbing if you want to be as light as possible (it could make the difference between winning and losing a speed climbing round)
  • Some people don’t benefit as much
  • If you don’t see any benefits, it may just be one more expensive supplement to take

Read our other blog post for more information on creatine, including how it works, how to use it, and references.

~This is general information only and not nutrition advice. Always consult your healthcare provider before undergoing any diet, lifestyle, medication, or supplement changes.

Want to learn more? Check out our course on nutrition for climbers and supplements for sports performance.

And be sure to check out our new book, Nutrition for Climbers: Fuel for the Send. There’s a whole chapter on supplements!

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