Creatine: What Triathlete's Really Need to Know

Creatine has been making headlines lately, and for good reason. It’s one of the most researched supplements out there, yet athletes are still bombarded with confusing claims and gimmicky products.

That’s why I was thrilled to be featured as an expert source in an ABC News article by journalist Paige Cockburn, cutting through the hype to explain what actually works (and what doesn’t) when it comes to creatine.

A few key points: 

• Creatine can support strength and performance when used correctly.
• Not all forms are created equal. Gummies in particular often underdose the amount needed (if they contain any creatine at all!).
• Marketing can be misleading, so athletes need to know what actually works.

You can read the full article here.

My Perspective as a Sports Dietitian

As an Advanced Sports Dietitian and triathlete myself, I see athletes wasting money on products that don’t deliver results. Creatine has potential benefits, but it’s not a magic bullet. It’s about knowing if it’s right for you and how to use it in the right way.

The key is knowing:

• whether creatine is right for your training and goals,

• which form and dose to use, and

• how to integrate it into your overall triathlon nutrition plan.

Creatine Gummies vs Powder?

I recorded a whole podcast episode breaking down the difference between creatine gummies and powder, and which one actually works.
🎧 Listen here: Triathlon Nutrition Academy Podcast Ep #188 – Creatine Gummies vs Powder: Which One Actually Works?

Update – New Podcast Episode 🎧
Since that ABC feature went live, even more independent testing has come through on creatine gummies… and the results aren’t pretty.

In Triathlon Nutrition Academy Podcast Ep #205 – Creatine Gummies Exposed: 9 Brands Tested, Half Failed, I break down the latest data and what it means for athletes who want to use creatine safely and effectively.

🎧 Listen to Episode 205 here

The Bottom Line

Creatine can be an effective supplement, but it’s not a one-size-fits-all solution. As with any nutrition strategy, the magic is in getting the details right.

That’s what we do every day inside the Triathlon Nutrition Academy — helping triathletes fuel smarter, recover faster and perform at their best with practical, evidence-based strategies.

Learn more and register your interest for our next Triathlon Nutrition Academy cohort at dietitianapproved.com/academy