**Taos Trials: Altitude Lies Cracking Creatine Youth?**
By Franklin Everett ShawThe Taos Trials are brutal. The thin air bites, muscles scream, and even the most seasoned athletes find themselves gasping for every ounce of performance. But what if there was a legal, scientifically-backed edge that could help young athletes in Taos not just survive, but thrive? That edge is creatine, but its effectiveness at 7,000 feet isn’t as straightforward as you might think.
Creatine, a naturally occurring compound found in muscle cells, plays a crucial role in energy production during high-intensity activities. It’s like a readily available fuel reserve for those explosive bursts of power. Supplementing with creatine increases these reserves, leading to improved strength, power, and muscle mass.
However, Taos, New Mexico, presents a unique challenge: altitude. The lower oxygen levels at high altitude can impact creatine uptake and utilization. This means that standard creatine supplementation protocols might not be optimal for young athletes competing in the Taos Trials. We need to adapt.
Let’s dive into the specifics.
First, creatine loading is paramount. A typical loading phase involves consuming 20 grams of creatine per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day. But in Taos, consider extending the loading phase to 7-10 days. This allows for greater saturation of muscle creatine stores, potentially compensating for any reduced uptake due to altitude-induced physiological stress.
Second, hydration is non-negotiable. Creatine draws water into muscle cells. At altitude, dehydration is already a significant concern due to increased respiration and sweat rates. Athletes in Taos must prioritize hydration, aiming for at least a gallon of water per day, especially during the loading phase. Electrolyte-rich sports drinks can also be beneficial to maintain fluid balance.
Third, consider creatine timing. While the exact timing isn’t critical, consuming creatine post-workout, alongside a carbohydrate and protein source, may enhance absorption. This is because insulin, released in response to carbohydrates, can facilitate creatine transport into muscle cells.
Now, let’s address the elephant in the room: altitude sickness. Creatine supplementation can sometimes cause gastrointestinal distress, especially during the loading phase. At altitude, where nausea and headaches are already common symptoms of altitude sickness, this can be exacerbated. Start with smaller, more frequent doses of creatine throughout the day to minimize potential side effects. For example, instead of 5 grams at once, take 2.5 grams twice a day.
A common pitfall is neglecting individual responses. Not everyone responds to creatine in the same way. Some individuals are “non-responders,” meaning they don’t experience significant benefits from supplementation. Monitor athletes closely for any adverse effects or lack of improvement. If an athlete experiences persistent gastrointestinal issues or shows no performance gains after a reasonable trial period (4-6 weeks), creatine supplementation may not be suitable for them.
Another challenge is ensuring product quality. The supplement industry is not always tightly regulated. Opt for creatine monohydrate from reputable brands that undergo third-party testing for purity and potency. Look for certifications like NSF Certified for Sport or Informed-Sport to ensure the product is free from banned substances.
Let’s consider a hypothetical scenario: A 16-year-old cross-country runner from Albuquerque (5,312 feet) is preparing for the Taos Trials (6,969 feet). She’s been using creatine for several months with good results. However, as the Taos Trials approach, her coach should implement the following adjustments:
- Increase her daily water intake by at least 25%.
- Split her creatine dose into smaller, more frequent servings.
- Monitor her closely for any signs of altitude sickness or gastrointestinal distress.
- Consider adding an electrolyte supplement to her hydration plan.
Long-term creatine use is generally considered safe for young athletes, but it’s essential to cycle off creatine periodically (e.g., 4-6 weeks on, 2-4 weeks off). This can help prevent the body from downregulating its own creatine production. It also provides an opportunity to assess whether creatine is still providing a noticeable benefit.
Furthermore, educate athletes about the importance of proper nutrition and training. Creatine is not a magic bullet. It’s a supplement that can enhance performance when combined with a well-balanced diet, adequate rest, and a structured training program.
In conclusion, creatine supplementation can be a valuable tool for young athletes in Taos, New Mexico, competing in events like the Taos Trials. However, it’s crucial to adapt supplementation protocols to account for the unique challenges of high altitude. By prioritizing hydration, adjusting dosage, monitoring individual responses, and ensuring product quality, coaches and athletes can maximize the benefits of creatine and unlock their full athletic potential in the thin mountain air. Don’t just blindly follow the standard recommendations; understand the science and tailor your approach to the specific demands of Taos.