Creatine for Climbers: Game-Changer or Overhyped?

In this episode, Ollie Torr is joined by Aidan Roberts, Andy Cave, Maddy Cope, Tom Herbert, and Dr. Ed Gibson-Smith to explore one of the most debated supplements in climbing—creatine. Does it actually help climbers perform better, or is it just another fitness industry fad?

The panel breaks down the science and real-world applications of creatine, tackling common questions and misconceptions. Who benefits most? Does it improve power and endurance, or could it even hinder performance? How do diet and training style affect its effectiveness? And what about the infamous "flash pump"—is it a genuine concern or just gym bro nonsense?

Ollie even puts creatine to the test himself:
🗣 “Before this podcast, I was taking 5g of creatine every day… now I’m taking none. Here’s why.”

Key Takeaways:

• Power vs. Endurance: How creatine impacts different climbing styles.
• Recovery & Performance: Does it actually speed up recovery and help you send harder?
• Creatine & Weight Gain: Busting myths about ‘bulking up’ in climbing.
• Flash Pump Debate: Real concern or exaggerated worry?
• Diet & Absorption: Does your diet affect how well creatine works?

Join us for a science-backed discussion on whether creatine is a must-have for climbers or just extra weight in your pack.

👉 Tune in now on Spotify, Apple Podcasts, or wherever you listen!

Edward Gibson-Smith's Data 👉  https://latticetraining.com/blog/creatine-podcast-supporting-visuals-by-dr-ed-gibson-smith/

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.