The same can be said for a lot of supplements. I find it telling that virtually 0 percent of elite endurance athletes use creatine or beta alanine. It’s true there is some evidence that they can slightly enhance performance in interval workouts, which may translate to an even slighter enhancement of race performance. But then there’s the water retention that comes with creatine… In sum, I put these two in the “can’t hurt but probably won’t help” category. My general advice to endurance athletes is to focus on supplements that benefit health vs performance–omega-3 fats, vitamin D, and iron.
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