Peaking is simply being at your physical best at the same time as your goal (peak) race(s). It requires foresight and planning, as well as knowledge of what type of training should occur when.

Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles. In other words energy stores are depleted, which can result in cells and muscle tissue being damaged and the immune system being stressed if exercise continues. Some of theses metabolic processes, which can lead to muscle soreness and damage, can be counteracted to a degree by dietary factors.

Maximizing Vitamin Intake

Supplements should be considered just that: "to supplement" is defined as "in addition to" and "not to replace". Furthermore, the nutrients from food tend to be more bioavailable than from pill form. It is therefore important for athletes to rely on foods rather than vitamin and mineral supplements for obtaining needed nutrients. Eating a varied, nutrient dense diet that contains lots of complex carbohydrates (whole grain breads, pastas, and cereals, fruits and vegetables, and beans) helps to guarantee that you obtain all the vitamins and minerals you need in the right proportions. Calcium and iron have been found to be low in some athletes, so a regular consumption of low-fat foods that are high in calcium (low fat dairy products, dark green leafy vegetables, canned salmon, etc.) and iron (lean meats, dark green leafy vegetables, dried fruit, etc.) is desirable.

To maximize vitamin intake from your diet, try the following: Eat a wide variety of colorful fruits and vegetables. When possible, eat fresh fruits and vegetables, especially those in season. Do not overcook vegetables; Long cooking times can reduce nutrient content. Steam or microwave vegetables rather than boiling them. Nutrients seep out in boiling water only to be poured down the drain.

...however, there are considerations when making the decision whether to use creatine as an ergogenic aid or not.