What is creatine and how does it work?
Creatine is a compound made from the amino acids arginine, glycine, and methionine, produced in the liver and stored in muscle cells as phosphocreatine. It plays a critical role in energy production by rapidly regenerating adenosine triphosphate (ATP), the primary energy currency of cells, which supports short bursts of high-intensity exercise. While creatine is naturally present in foods like meat and fish, supplementation can increase muscle creatine stores by approximately 20%. This elevated creatine availability can provide a greater capacity for high-intensity efforts, potentially benefiting cyclists in situations demanding rapid energy output.
How does creatine benefit cyclists?
There are four different areas where creatine might directly benefit cyclists. Some are backed by studies done on athletes while others only rely on early research done on rats. Let’s go over all of them and you can see how much of this is relevant to you.
1. Increased power in sprints and breakaways
Cycling races often include critical moments where short, intense bursts of power are necessary, such as sprinting to the finish line or breaking away from the peloton. Studies have shown that creatine supplementation enhances peak power output during short-duration, high-intensity efforts. One study found that triathletes who supplemented with creatine improved their sprinting power output by 18% when performing short sprints interspersed within endurance exercise. This suggests that cyclists who need explosive power may benefit from creatine.
2. Faster recovery
Creatine aids in glycogen resynthesis, the process by which muscles replenish energy stores. This is particularly crucial for cyclists engaging in high training volumes during training camps or multi-day races because faster glycogen replenishment can improve recovery between sessions. Additionally, creatine has been found to reduce oxidative stress and inflammation following endurance exercise, potentially enhancing overall recovery.
3. Muscle preservation
Cyclists, especially those undergoing intensive training blocks or long endurance rides, may struggle with maintaining muscle mass over time. Early research indicates that creatine may help maintain fast-twitch muscle fibres, which are essential for sprinting. In a study involving endurance-trained rats, creatine supplementation preserved fast-twitch muscle characteristics, suggesting a similar effect might occur in human endurance athletes but more research is needed.
4. Cognitive benefits
Recent research suggests that creatine supplementation may have potential cognitive benefits, particularly in situations where brain energy demand is high. Studies have shown that creatine increases brain creatine levels, which may help mitigate mental fatigue and improve cognitive function under stressful conditions such as exhaustive exercise. However, these effects are more pronounced in individuals experiencing acute or chronic brain creatine depletion, such as those undergoing prolonged mental fatigue, ageing or certain neurological conditions. While these findings are promising, more research is needed to determine the direct impact of creatine on cognitive performance in cyclists.
What are the downsides?
The increased power in sprints may be enough for most cyclists to start taking creatine right away. Unfortunately, creatine supplementation comes with a few other effects that may be perceived negatively by cyclists.
The most notable one is weight gain. Creatine causes increased water retention, which can lead to slight weight gain (typically 1-2 kg). However, studies suggest that this extra water weight does not hinder hill climbing or overall endurance performance in cycling.
Another concern may be digestive issues that some athletes taking creatine report. However, this can be improved by adhering to recommended dosages or even splitting the daily dose into smaller amounts taken throughout the day.
How to use creatine as a cyclist
For cyclists considering creatine supplementation, the recommended dose is 3-5 grams daily. Alternatively, a loading phase of 20 grams per day (divided into four 5-gram doses) for 5 days before transitioning to the standard maintenance dose. To maximise uptake, creatine should be taken with carbohydrates.
Although creatine can be taken in the long term, it’s going to be most helpful during high-intensity training blocks. It may be best to take breaks from supplementing it during periods of recovery or low-intensity aerobic training.
Should you supplement with creatine?
Creatine supplementation offers several potential advantages for cyclists, particularly those who rely on sprinting and explosive efforts during races to create or neutralise breakaways. There are not many downsides to giving it a try if you feel like you could benefit. And if you notice the water weight hindering you, don’t worry, that will return to normal a few weeks after you stop taking the supplement.
