T Nation

Creatine and Sprints


#1

I'm wondering if anyone has used creatine before sprint sessions. I was thinking it would help the anaerobic energy systems recover more fully between sprints. While I know my overall conditioning needs to improve, my hamstrings just go dead sometimes and it hampers my workouts. Does the pump from the creatine interfere with proper mechanics / present an injury risk?


#2

I have used Creatine in combination with Beta-alanine for sprints, weightlifting and squash (among others). I usually do HIIT sprints, where it’s pretty beneficial, but when I do all out 100m dashes, I find it helps with keeping the top speed up. I’m not sure if either is as effective alone, but I would rather go with Beta-Alanine for sprints, since Creatin should still be available in muscles stores after a 100m sprint.


#3

[quote]jenz wrote:
I have used Creatine in combination with Beta-alanine for sprints, weightlifting and squash (among others). I usually do HIIT sprints, where it’s pretty beneficial, but when I do all out 100m dashes, I find it helps with keeping the top speed up. I’m not sure if either is as effective alone, but I would rather go with Beta-Alanine for sprints, since Creatin should still be available in muscles stores after a 100m sprint.[/quote]

How many 100m sprints do you do and how long are your rest periods? Do you notice any pump at all and does it cause problems? If it matters, I’ve been doing 4x400m sprints with less than 2min rest between, followed by 100m sprints, usually 4 to 8 of them


#4

Yea you’re definitely right. Creatine + Beta alanine would be the way to go for supplementation directly for sprinting. I’ve done plenty of conditioning workouts while supplementing both of these and never had any problems.
It will most likely help you more than hurt you.


#5

Is there timing involved? In other words, how long after taking each supplement before it’s able to work while sprinting?


#6

[quote]alpha_mike wrote:
Is there timing involved? In other words, how long after taking each supplement before it’s able to work while sprinting?[/quote]

Well, most sources online would say that you would have to take the stuff (both of it) at least for a week or so (if I’m correct), but in my experience, just taking bigger doses for two days works as well if one wants to have a quick fix. Of course it would be the most beneficial if you take it continually for some weeks at a time.

I do between 6-10 and usually get a pretty good pump, which does not cause problems. feels rather cool though. I run the “straight” parts of the tracks and walk the curved parts as rest periods.