What Are the Benefits of Creatine for Cyclists?

Question

I am an avid cyclist and have come across creatine supplement often recommended for body builders, does it offer any benefits to my cycling performance though?

Answer 1

Creatine has been associated with enhancing performance in short intense activity’s such s sprinting cycling or straining efforts. It is a substance that is produced within the body and is found in muscle tissues in the form of phosphocreatine which dorms the muscle tissue for quick bursts of power. Therefore, when you consume creatine as a supplement, you increase the levels of creatine in your body which could mean that your levels of phosphocreatine can be restored faster between intense performances leading to improved performance during short interval exercises.

Comments

I ran track (Sprints) in HS and University in the early/mid 90s. I took creatine for part of one season, put on 3-5 pounds and my 8x200m intensive tempo repeats went from 26 seconds to 24 seconds with walk back recovery at the same RPE. (I was a mid 22 second 200m runner at the time). My strength in the gym also went up. In my case it 100% helped short duration power.

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Not a surprise, that's what I've always read creatine does, short time bursts of power. Good to see, but not surprising. I used it when I used to go to the gym, pre-cycling, and I don't know if it helped or not. Probably, but it's pretty minimal honestly. A good diet and proper sleep will beat supplements any day of the week. Now if you're already doing that, sure they could marginally help.

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Creatine in mountain biking would help more than road cycling for amateurs due to short bursts of power on single-track climbing, and this is not a comment on whether one is better than the other.

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Bro. I found that when I add creatine to my protein shake in the morning before I set off on the bike. I feel like get up the hills better. It helps with ATP phospho cycle and that is usually helpful

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Great content. Prior to discovering my love for cycling, I used to take creatine regularly for building bulky muscles. It’s been over a decade since I’ve taken any creatine and I’ve been more focused on cycling and maintaining a leaner physique. Really interesting to see the incorporation of creatine into cycling. Awesome content Connor!

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What would be most interesting is a comparison between your 30s max power with/without creatin right at the end of a longer effort. Meaning, would it help you in a bunch sprint at the end of a ride or is it just en effect of better fuel pre-loading that vanishes over minures and doesn't carry over to short efforts during longer rides.

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Started taking this roughly 4 weeks ago after my Son kept talking about it. I did a fair bit of Internet research and was tempted to try it. I Cycle and go to the Gym. I will turn 64 in two weeks time. I must say I have noticed an improvement in my power on climbing hills and on general hilly rides of around 50 miles or so here in West Wales. It may all be in " my head " but in view of the multiple potential benefits plus my perceived increase in climbing leg power, I will continue to take my 6 grams per day.