The inside scoop on whether you should take creatine as a cyclist.

Creatine is one of the most extensively researched sports supplements.

It helps improve high-intensity, short bouts of exercise like sprinting, jumping, and lifting weights.

Despite the benefits, it’s not talked about as much for road cyclists.

This article explains what creatine is, how it works, and the possible benefits and downsides of this popular ergogenic aid.

What you will learn:

  • What creatine is and how to supplement it

  • The benefits of creatine supplementation and how to get started

  • Possible downsides of creatine and how to minimise these 

What is creatine?

Creatine is produced naturally by the body by the liver, kidneys, and pancreas.

You get small amounts of creatine in most animal products, like red meat and fish. It is stored in the body, mostly in the muscles, for a quick source of energy for high-intensity, short-duration exercise like jumping, sprinting, or lifting weights.

You can also add creatine supplementation. This is usually in the form of creatine monohydrate.

Many athletes supplement creatine because the body doesn’t make a lot, and the amount of creatine in food is often small.

How to get creatine 

You can get creatine through diet and supplementation.

Most athletes who take creatine do both.

Creatine is found in foods like red meat, fish, and poultry. If you are a vegetarian and do not eat animal products, you will naturally have a much lower creatine intake.

Despite this, the amount of creatine in food is moderately low.

Creatine supplementation, which is usually 5g daily, ensures you get enough creatine in your diet.

Benefits of creatine 

Creatine supplementation has many benefits, from increased power output during sprint efforts to reduced fatigue. Here’s what you need to know.

1. Improved muscle glycogen stores 

According to a 2023 study, creatine, when co-ingested with carbohydrates, enhances glycogen resynthesis and storage.

This increase in muscle glycogen provides athletes with more accessible energy during cycling, especially during high-intensity efforts, but not exclusively to those.

2. Reduced fatigue and better recovery

Creatine supplementation increases time to exhaustion during high-intensity endurance activity, including cycling. A 2023 study explains how this is likely due to an increased anaerobic work capacity.

It may help cyclists most during race-deciding moments, like a breakaway or sprint to the finish.

3. Useful for short, explosive efforts

Creatine is known for its benefits for short, explosive movements by increasing ATP regeneration. 

In cycling, this can be particularly useful during repeated surges of high-intensity efforts, like hill sprints, breakaways, or sprint finishes.

While not all endurance cyclists may see a performance boost, cyclists who demand repeated anaerobic bursts may benefit most from creatine supplementation, according to research.

4. Increased power 

Creatine improves power output when cycling, especially when sprinting at the end of endurance activity, like a race.

Downsides of creatine 

As previously mentioned, creatine is one of the most extensively researched sports supplements.

However, there are a few possible side effects. Some athletes encounter them — others don’t. 

1. Water retention

Creatine draws water into the muscle cells, increasing water retention.

This will increase body weight.

Cycling at the highest level is a very weight-dependent sport — if this is you, you may need to decide whether a slight mass increase is worthwhile for the increased ability to perform better anaerobically. 

2. Possible GI upset

Creatine supplementation may cause gastrointestinal (GI) upset in some athletes.

To minimise or possibly eliminate GI problems, avoid a loading phase.

This is when you take more creatine than usual to load it into the muscles, like taking 20g a day for a few days and then 5g daily following this.

This is not necessary and increases the risk of GI and stomach upset.

Additionally, increase water intake when taking creatine to avoid stomach cramps.

How to supplement creatine 

Most of the scientific literature recommends taking 5g of creatine daily. This is usually creatine monohydrate.

You do not need to do a loading or maintenance phase.

The most essential part of creating supplementation is consistency. Take your creatine daily for the best results. 

Mix creatine with water or a drink of your choice, taken daily. 

Some athletes prefer to add creatine to their post-workout recovery drink, like a protein shake.

Should cyclists take creatine?

Creatine increases the body’s stores of phosphocreatine (PCr), which is used to resynthesise ATP during high-intensity exercise. 

It gives you the energy needed for explosive movements, like lifting weights, jumping, sprinting, or other intense bouts of short-duration exercise. 

Your body makes creatine naturally, most of which is stored in the muscles. You can also get creatine from food, like meat and fish, and other animal products.

When creatine is taken with carbohydrates, it enhances glycogen resynthesis, an important fuel to support high-intensity aerobic exercise, according to one study. 

Taking creatine may help store more glycogen in your muscles while also reducing stress and damage after exercise. You can cycle at higher intensities — for longer — with less stress and muscular damage for improved recovery.

Key takeaways

  • Creatine is made naturally in the body in small amounts — it plays a key role in ATP resynthesis to provide more energy for high-intensity, short-duration activities

  • It’s especially beneficial for short, explosive efforts like hill sprints, breakaways, and sprints at the end of a race

  • Creatine may improve muscle glycogen stores to give you more energy for aerobic performance

  • Minimise stomach and GI upset by NOT loading creatine and drinking plenty of water

  • Creatine will increase body weight by increasing water retention — you need to decide if the benefits are worth it for you

  • If you want to supplement creatine, try taking 5g of creatine monohydrate daily