If you're over 50 and want to learn how to implement this in your training then be sure to grab a spot in our upcoming free training: coachparry.com/qh9o-Over-50-Training
I’ll reiterate my technical analysis of this channel. Coach Parry provides THE HIGHEST QUALITY information in THE most DIGESTIBLE FORM to improve any individual’s athletic performance BAR NONE! As well as Creatine in small amounts I use HMB, Arginine and CoQ10 with ALCAR & Nicotinamide for mitochondrial support as well as mild curries with turmeric along with Magnesium Bisglycinate for inflammation reduction after hard sessions. Clearly CP have invested in production values and it shows. Love it!🙏🏽❤️
Don't forget to take your "Hyperbole Reducing" supplement! We should be deriving our protein needs (and not only) from a variety of natural, healthy food sources!!! Cheers from Melbourne.
This is one of the most underrated channels for running. Probably because most people are mentally slow and can't and don't want to comprehend this type of stuff.
@@Tritiuminducedfusion I'm certain that, after so many supplements, your running speed can keep up with your mental speed and vice-versa! The essence of my post was blatantly missed. Cheers and happy running!
@@kostaspapazoglou2851 Harsh, but I get your point. You can overload on supplements instead of just eating natural, healthy whole foods. I'm over 50yo so I take CoQ10 as this dramatically depletes in your body as you get older and I also take creatine as well, plus a few other vitamin supplements. However, I do try and eat healthy food at each opportunity.
@@thepsychologist8159 A proper, varied and well-balanced intake of macro nutrients should also provide all the essential micro nutrients and can, therefore, eliminate the need of supplements ( vitamin D could be an exception for most ). However, everyone pursues their own nutritional balances based on their own rationale and eventually have to deal and reconcile with their beliefs, preconceptions, placebos and eventual consequences!!! Cheers.
Wow, learning about the power of protein and creatine was eye-opening! Thanks for breaking it down in such an engaging way. Now I'm pumped to implement these tips into my running routine!
I alternative working out , once weekly intensive Hill sprints 🏃♂️... workout 2 is deadlift light weights high rep's , working up to 35 to 50 rep's...i take around 7 days rest inbetween workouts for optimum rest as im active during week working in a busy restaurant.. it works perfect 👌 i train for conditioning, 😊
Nice video. One quibble is there is much debate about whether you need to front load to "saturate muscle". Creatine is one of the few supplements that has consistently worked for me and I only take 2g on workout days without any loading phase.
Ive had 150grams of protein a day for 4 years. I weight 180lbs. Its not hard. I dont even need to supplement with powder. I just eat 150grams of egg whites with one whole egg scrambed every morning. 200 grams of smoked, brined chicken breast each day for lunch with salad and fruit, and for dinner veggies and a lead piece of meat. I supplement creatine on top of that. Always have. I'm 50 years old and hit 3 hour marathon times carrying a LOT of muscle at 5' 9" 180lbs.
If creatine is so helpful at restoring glycogen to the muscles, then would it not be beneficial to us it during the Comrades run as well? My, limited, research on the Net shows it to have minimal side-effects and would be beneficial to runners to use it during an endurance event, like Comrades. Your comments would be greatly appreciated. Thanks
Yes, this is true, it does make you put on weight initially. However, the trade off is greater muscle strength and the benefits of recovery. Any time lost initially will soon return, and then some.
@@GTE_Channel There are definitely many benefits to creatine. I'm over 50yo, so even aside from running this supplement is highly recommended when you age. It's why I also take ubiquinone.
@@thepsychologist8159 I never said there werent I only replied in the context of gaining water weight. Its potentially really good for brain function as well when you age. I recommend it to everyone I know. Especially in an age where everyone is eating less meat, so don't have a natural source anymore.
Started 5 days ago, 5g creatine monohydrate + scoop of pretein after each run. Went from 82kg to 84kg. Feel very sluggish when running today, heavy legs and tired. Could be due to other factors admittedly. Will keep trying for a month and see if anything improves.
Do endurance runners take creatine? I think it mainly impacts the phosphagen energy system, activities lasting up to about 10 seconds. Distance running primarily relies on the aerobic energy system, and to some extent, the anaerobic glycolytic system when intensity increases. So I don't really see how creatine benefits distance runners.
Not really. It can be beneficial for sprinters, but for endurance athletes not so much. For example World Your cycle teams only typically give it to sprinters.
@jono1457-qd9ft indirectly maybe? I primarily use the 5g daily for my weight training which is 4x weekly. I don't ever feel DOMS anymore, so I can train/run better. I've gotten faster in my 10/15/21 at age 44!
I'm all about protein\ real foods \ whey powders, including before bedtime, and it seems my body recovers very well from running and weight lifting at age 66.
Yes, good question. The latter is definitely the most common and cost-effective. I think creatine phosphate is what's produced after your body metabolizes creatine. Could be wrong.
I've seen research indicating 20g of creatine per day for the entire week before a long endurance event can have major benefits in terms of recovery and possibly stomach upset. If you have already established creatine as part of your daily plan and are using 3g per day do you need that really loaded week before the event?
Pretty easy on a whole foods plant-based diet. Lots of beans, grains vegetables and fruit with small amounts of omega 3 rich foods (chia seeds, flax seeds, nuts). I run seven days a week and usually run 80-120 miles a week with three days of strength training. At 40 years old, I have more energy than any of my kids.
@@mountainstream8351I average between 100-150 grams of protein per day. I’m trying to get to my ideal racing weight of 140 lbs. I sometimes take protein powder and if I do, I use Earth Chimp and either have it with oatmeal or in a shake. In either one, I add a whole package of Trader Joe’s frozen cauliflower rice to add an extra vegetable that is neutral in taste (adds bulk for the oatmeal and adds creaminess for the shake). I eat tofu every so often and TVP (textured vegetable protein, which is defatted soy). Most of my protein does come from beans and vegetables. I eat one or two cans worth of beans a day and a ton of vegetables (2-4 lbs). Get a little from fruit too since I eat 2-4 lbs of fruit a day as well. I usually hit around 100g of fiber per day and 10K mg of potassium.
@@Marathon5151 i often see people saying they run this kind of mileage, and I always wonder how do you do it? don't you need to work, do stuff at home, see other people, rest, stuff like that?
@@jortm4075I’m very fortunate in my life in this aspect, but also work hard to make it work since I love running so much. I’m a tax professional with a CPA license and work for a company that allows me to work from home 99% of the year. I have a wife and four children with plenty of activities throughout the week. To get my running in, I usually wake up at 4 or 5 AM. On days I run twice, I find opportunities to do so. For example, I have to drive my son for volleyball practice that is pretty far away. Instead of driving him, going home and driving back to get him, I found a local running trail in the area, ran, did some grocery shopping and picked him up. I have run long enough that my wife understands it’s my obsession and knows what my goals are, which is to run a marathon in under three hours in all 50 states in the US. I’m currently at 17 states and have run 33 marathons. Looking to knock down a couple more this year and make a big push in 2025, like I did in 2023 where I ran seven marathons in seven states all under three hours each.
Just have red meat and you'll get the protein plus about 7x as much creatine than chicken without having to supplement. Also you get heme iron and a variety of other key nutrients from red meat that helps with oxygen transportation and other natural performance enhancers. I seriously question those like Coach Parry who are recommending chicken and lentils as the go-to protein.
My brother in law damaged his kidney with high creatine and had to reduce protein intake. Finally got KIDNEY transplant and thus I worry about creatine supplement. I wish I could take high creatine food 🥑
I've just started to follow your advice and taking 5g creatine a day in my protein shake. However I've noticed my HRV has suddenly dropped to just below my normal range every day since starting to take creatine. Is this normal, or a sign that its not agreeing with me and i should stop?
thanks for the video - very informative. Any supplement bands you would recommend? I have no idea how to consume creatine or what brand to purchase. Thank you.
😂😂😂 what exercises to do so you dont accidentally turn into Arnie. Mate, I've been trying that for 20 years. Figured becoming a distance runner was a more effective use of my time.
Excellent, thank you. Creatine is good for dementia too for the older. But dont tak eit the same day as hard running as it may stop biological muscle growth, wait until later in the day
Proteins are goods for recovery and muscles protection but too much and it can be very dangerous.. If you are a runner you do not need 200 grams of proteins.. elite african runners actualy do not eat much proteins at all. just tons of carbs.. and they are super fast...
For those who care, creatine may increase hair-loss in people already disposed to male pattern baldness. I've used it in the past and would love to use it again, but it seemed to speed up my receding hairline.
Supplementing with a good, grass-fed, clean whey protein 2-3 times a day as well as taking 5g of creatine everyday has changed the game for me MASSIVELY
@citrix123 I drink plenty of purofied water. It's a great habit of mine. What are the long term side effects of taking creatine on a regular basis because my body definitely does not take well to it?
@@ephesians6ten185bro , I would check with your doctor as the creatine may not be the issue here but the symptom of something bigger , best to have bloods done to check regular kidney function , it may save your life at a later stage , wishing you luck 👍
I've seen some elite marathoners cycling off right before race day. Your thoughts on the timing of this? I'm experimenting with this now, right before my 2nd marathon. Have not lost nearly as much water weight as I expected. But yes, I noticed performance gains almost immediately with creatine, then I cycled off and hill sprints felt infinitely harder.
If you're over 50 and want to learn how to implement this in your training then be sure to grab a spot in our upcoming free training: coachparry.com/qh9o-Over-50-Training
The protein/creatine monohydrate combo works wonders.
I’ll reiterate my technical analysis of this channel. Coach Parry provides THE HIGHEST QUALITY information in THE most DIGESTIBLE FORM to improve any individual’s athletic performance BAR NONE! As well as Creatine in small amounts I use HMB, Arginine and CoQ10 with ALCAR & Nicotinamide for mitochondrial support as well as mild curries with turmeric along with Magnesium Bisglycinate for inflammation reduction after hard sessions. Clearly CP have invested in production values and it shows. Love it!🙏🏽❤️
Don't forget to take your "Hyperbole Reducing" supplement! We should be deriving our protein needs (and not only) from a variety of natural, healthy food sources!!!
Cheers from Melbourne.
This is one of the most underrated channels for running. Probably because most people are mentally slow and can't and don't want to comprehend this type of stuff.
@@Tritiuminducedfusion I'm certain that, after so many supplements, your running speed can keep up with your mental speed and vice-versa!
The essence of my post was blatantly missed. Cheers and happy running!
@@kostaspapazoglou2851 Harsh, but I get your point. You can overload on supplements instead of just eating natural, healthy whole foods. I'm over 50yo so I take CoQ10 as this dramatically depletes in your body as you get older and I also take creatine as well, plus a few other vitamin supplements. However, I do try and eat healthy food at each opportunity.
@@thepsychologist8159 A proper, varied and well-balanced intake of macro nutrients should also provide all the essential micro nutrients and can, therefore, eliminate the need of supplements ( vitamin D could be an exception for most ).
However, everyone pursues their own nutritional balances based on their own rationale and eventually have to deal and reconcile with their beliefs, preconceptions, placebos and eventual consequences!!! Cheers.
Thank you for this good information !!! Will adapt.
Wow, learning about the power of protein and creatine was eye-opening! Thanks for breaking it down in such an engaging way. Now I'm pumped to implement these tips into my running routine!
I alternative working out , once weekly intensive Hill sprints 🏃♂️... workout 2 is deadlift light weights high rep's , working up to 35 to 50 rep's...i take around 7 days rest inbetween workouts for optimum rest as im active during week working in a busy restaurant.. it works perfect 👌 i train for conditioning,
😊
Nice video. One quibble is there is much debate about whether you need to front load to "saturate muscle". Creatine is one of the few supplements that has consistently worked for me and I only take 2g on workout days without any loading phase.
Where did you learn that 1-2 grams was appropriate as a maintenance dose for male runners?
I really enjoy your content. I now regret that I didn’t purchase the lifetime membership option, but hopefully it will come around again!
Ive had 150grams of protein a day for 4 years. I weight 180lbs. Its not hard. I dont even need to supplement with powder. I just eat 150grams of egg whites with one whole egg scrambed every morning. 200 grams of smoked, brined chicken breast each day for lunch with salad and fruit, and for dinner veggies and a lead piece of meat. I supplement creatine on top of that. Always have. I'm 50 years old and hit 3 hour marathon times carrying a LOT of muscle at 5' 9" 180lbs.
Are you talking protein in natural form as in eggs and meat?
3hr flat?
Thanks coach...🙏🏾. Currently also advise on Collagen use in relation to the same topic.
What about creatine monohydrate?
If creatine is so helpful at restoring glycogen to the muscles, then would it not be beneficial to us it during the Comrades run as well? My, limited, research on the Net shows it to have minimal side-effects and would be beneficial to runners to use it during an endurance event, like Comrades. Your comments would be greatly appreciated. Thanks
I am off cocaine excuse me Sir.
😂😂😂😂
"I am off cocaine excuse me Sir"
- With talent like that, I suggest you don't quit your day job.
@@thepsychologist8159 night job wouldve sound better.
Thanks for the tip. I don’t need to waste my time watching the video
@@FraterNal96 Any job would have sounded much better.
Also a refreshing drink of high potassium, magnesium water and add creatine for recovery and repair
Tried creatine, quickly gained 1 kg (due to water retention I suspect) pretty sure it slowed me down...
Yes, this is true, it does make you put on weight initially. However, the trade off is greater muscle strength and the benefits of recovery. Any time lost initially will soon return, and then some.
For marathons this could be an advantage, to avoid dehydration.
@@GTE_Channel There are definitely many benefits to creatine. I'm over 50yo, so even aside from running this supplement is highly recommended when you age. It's why I also take ubiquinone.
@@thepsychologist8159 I never said there werent I only replied in the context of gaining water weight. Its potentially really good for brain function as well when you age. I recommend it to everyone I know. Especially in an age where everyone is eating less meat, so don't have a natural source anymore.
@@GTE_Channel I concur. There are many benefits to creatine, especially as you age.
How about creatine monohydrate it is ok for runners
So, is it better to use creatine phosphate vs whey protein??
They’re different. Protein builds muscle, creatine helps muscles function more efficiently. Always prioritise protein.
Meat has protein and creatine so thats the way to go. Can top up with protein and/or creatine powder if needed.
After each run 3 egg omelette with pink salt and pepper, sometimes toast and jam is all you need
Started 5 days ago, 5g creatine monohydrate + scoop of pretein after each run. Went from 82kg to 84kg. Feel very sluggish when running today, heavy legs and tired. Could be due to other factors admittedly. Will keep trying for a month and see if anything improves.
Update on this?
I’m confused as you are talking about creatine phosphate when almost all creatine researched and sold is creatine monohydrate. Please clarify.
Creatine monohydrate. All other creating are waste of money.
How to measure 1g per day?
Do endurance runners take creatine? I think it mainly impacts the phosphagen energy system, activities lasting up to about 10 seconds. Distance running primarily relies on the aerobic energy system, and to some extent, the anaerobic glycolytic system when intensity increases. So I don't really see how creatine benefits distance runners.
Not really. It can be beneficial for sprinters, but for endurance athletes not so much. For example World Your cycle teams only typically give it to sprinters.
Yes they absolutely do
@@MrJohnno89 Supplementing your diet with creatine isn't going to enhance your distance running performance.
@jono1457-qd9ft indirectly maybe? I primarily use the 5g daily for my weight training which is 4x weekly. I don't ever feel DOMS anymore, so I can train/run better. I've gotten faster in my 10/15/21 at age 44!
When best to take it? Right after a workout? Later in the day? Front load before your workout? Or does it matter?
What about an electrolyte and creatine mix as a pre-running drink? Must creatine always be taken after working out?
Should we use creatine phosphate, or is creating monohydrate just as beneficial?
Creatine monohydrate will turn into phosphocreatine through creatine kinase.
this isn't coach parry, this is super coach parry.
I'm all about protein\ real foods \ whey powders, including before bedtime, and it seems my body recovers very well from running and weight lifting at age 66.
Do you take creatine before or after a run
But the research says you need to overload/stack creatine to see the benefits of creatine.
It accumulates. If you don’t load it just takes longer to reach saturation
Hi l arginine is just as good and I read it translates into creatinine in body. I tried creatine and I started getting edema.
Very interesting, thanks @CoachParry..... is there a reason you are recommending creatine phosphate instead of Creatine Monohydrate ?
Yes, good question. The latter is definitely the most common and cost-effective. I think creatine phosphate is what's produced after your body metabolizes creatine. Could be wrong.
@thepsychologist8159 thanks , this is making sense now .... someone else mentioned the same process further up as well 👍
Should I take it before or after a long run?
I've seen research indicating 20g of creatine per day for the entire week before a long endurance event can have major benefits in terms of recovery and possibly stomach upset. If you have already established creatine as part of your daily plan and are using 3g per day do you need that really loaded week before the event?
I try to hit 15% protein, 75% carbs and 10% fat on a whole foods plant-based diet. I feel really good everyday and recover extremely well.
Pretty easy on a whole foods plant-based diet. Lots of beans, grains vegetables and fruit with small amounts of omega 3 rich foods (chia seeds, flax seeds, nuts). I run seven days a week and usually run 80-120 miles a week with three days of strength training. At 40 years old, I have more energy than any of my kids.
@@mountainstream8351I average between 100-150 grams of protein per day. I’m trying to get to my ideal racing weight of 140 lbs. I sometimes take protein powder and if I do, I use Earth Chimp and either have it with oatmeal or in a shake. In either one, I add a whole package of Trader Joe’s frozen cauliflower rice to add an extra vegetable that is neutral in taste (adds bulk for the oatmeal and adds creaminess for the shake). I eat tofu every so often and TVP (textured vegetable protein, which is defatted soy). Most of my protein does come from beans and vegetables. I eat one or two cans worth of beans a day and a ton of vegetables (2-4 lbs). Get a little from fruit too since I eat 2-4 lbs of fruit a day as well. I usually hit around 100g of fiber per day and 10K mg of potassium.
@@Marathon5151 i often see people saying they run this kind of mileage, and I always wonder how do you do it? don't you need to work, do stuff at home, see other people, rest, stuff like that?
@@jortm4075I’m very fortunate in my life in this aspect, but also work hard to make it work since I love running so much.
I’m a tax professional with a CPA license and work for a company that allows me to work from home 99% of the year. I have a wife and four children with plenty of activities throughout the week. To get my running in, I usually wake up at 4 or 5 AM. On days I run twice, I find opportunities to do so. For example, I have to drive my son for volleyball practice that is pretty far away. Instead of driving him, going home and driving back to get him, I found a local running trail in the area, ran, did some grocery shopping and picked him up.
I have run long enough that my wife understands it’s my obsession and knows what my goals are, which is to run a marathon in under three hours in all 50 states in the US. I’m currently at 17 states and have run 33 marathons. Looking to knock down a couple more this year and make a big push in 2025, like I did in 2023 where I ran seven marathons in seven states all under three hours each.
Just have red meat and you'll get the protein plus about 7x as much creatine than chicken without having to supplement. Also you get heme iron and a variety of other key nutrients from red meat that helps with oxygen transportation and other natural performance enhancers. I seriously question those like Coach Parry who are recommending chicken and lentils as the go-to protein.
And an overdose maybe of cholesterol
Research points to 5g being the effective dose, and for that you need to consume about 1kg of red meat. Which is not reasonable for most.
Do we not get enough creatine from eating red meat?
Yes, but you need PLENTY...for e.g. to consume 5g of creatine you will need to eat about 1kg of beef, or 1.25kg of chicken.
My brother in law damaged his kidney with high creatine and had to reduce protein intake. Finally got KIDNEY transplant and thus I worry about creatine supplement. I wish I could take high creatine food 🥑
Are you sure it was high creatine?
I've just started to follow your advice and taking 5g creatine a day in my protein shake. However I've noticed my HRV has suddenly dropped to just below my normal range every day since starting to take creatine. Is this normal, or a sign that its not agreeing with me and i should stop?
Creatine can impact your sleep. I wonder if this is why your HRV was down
thanks for the video - very informative. Any supplement bands you would recommend? I have no idea how to consume creatine or what brand to purchase. Thank you.
I also want some suggestions. But I’m glad that he left it out. It’s tiring that so many channels promote products via sponsorships.
I believe it all comes out of the same factory so brand doesn’t matter. You just want creatine monohydrate. Doesn’t need any additives.
Any Creatine monohydrate will do, no need to overthink this
Very nice content, Im a 50+ cyclist but Im sure this info carries over 👍
1.5 g per kg is a bucket load. Is that amount gender specific?
1.5g per kg is the ratio for the protein needed in a day.
@coach. Please remember to ALWAYS take creatine with fruitjuice or Game type energy drinks. It needs the sugar.
Where this info comes from? I am just curious and never heard that before
Try have a banana instead 😅
😂😂😂 what exercises to do so you dont accidentally turn into Arnie.
Mate, I've been trying that for 20 years. Figured becoming a distance runner was a more effective use of my time.
Excellent, thank you. Creatine is good for dementia too for the older. But dont tak eit the same day as hard running as it may stop biological muscle growth, wait until later in the day
Proteins are goods for recovery and muscles protection but too much and it can be very dangerous.. If you are a runner you do not need 200 grams of proteins.. elite african runners actualy do not eat much proteins at all. just tons of carbs.. and they are super fast...
Creatine could harm yr liver and kidney too, please consult yr doctor b for taken,xxx
For those who care, creatine may increase hair-loss in people already disposed to male pattern baldness. I've used it in the past and would love to use it again, but it seemed to speed up my receding hairline.
"Accidentally turn into Arnie"
Sure...I see that happen all the time...
That's helpful. I only take Creatine after my running workout. I guess that's why I never feel any improvement /difference.
Timing shouldn’t matter. It stores in your system
So no sodium phosphate. Epogenic saunas, ewot, nadh. Ok.
“Since before Arnie’s FIRST career” 🤣🤣🤣
We thought that was quite funny too 🤣🤣🤣
Supplementing with a good, grass-fed, clean whey protein 2-3 times a day as well as taking 5g of creatine everyday has changed the game for me MASSIVELY
...and the long term side effects? My body does not take well to creatine at all. My kidneys hurt like hell. Not for me thanks😊
You need to up your daily water intake when taking creatine , we need to work harder to stay hydrated but worth it
@citrix123 I drink plenty of purofied water. It's a great habit of mine. What are the long term side effects of taking creatine on a regular basis because my body definitely does not take well to it?
@@ephesians6ten185bro , I would check with your doctor as the creatine may not be the issue here but the symptom of something bigger , best to have bloods done to check regular kidney function , it may save your life at a later stage , wishing you luck 👍
Just get on with it
Who doesn’t know about protein??
Allways have a scoop of whey protein and creatine after running hard sessions.
FFS! Still using lbs in the 21st century!? 😖
lemme guess. sleep right
damn
I've seen some elite marathoners cycling off right before race day. Your thoughts on the timing of this? I'm experimenting with this now, right before my 2nd marathon. Have not lost nearly as much water weight as I expected. But yes, I noticed performance gains almost immediately with creatine, then I cycled off and hill sprints felt infinitely harder.