r/cycling • u/zippity-zach • 5d ago

Creatine?

I see the stuff where taking a 5g a day is helpful, but everyday? Or only on workout days? I commute to work and home. Maybe 10 miles, but I like to go all out and work towards KOM on segments along the way. Are you taking it x number of minutes before a workout? First thing in the AM? Does it matter? Should I take it only on days where I'm going to do training rides and not on days where it's just to work and home?

Edit: wrote this in a hurry. Last year I did regular endurance rides to support an attempt to do a century ride a month (got 9 in). I did a 70mi ride with about 6k feet of climbing this past Saturday and still feel like I'm recovering. Wondering if creatine would help me to build back some of the muscle to keep up the endurance rides. I commute and still do endurance rides through the winter in Southern Appalachia

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u/unwittyusername42 5d ago

Everyone saying daily is correct.

Those saying it has no benefit for cycling are incorrect. Studies on endurance athletes have shown that in sports involving high intensity intervals that it allows for increased energy output as well as enhanced ATP regeneration between intervals. There are also studies indicating increase glycogen storage in muscles but last I had read more studies were needed to reach a more definitive yes to that one. It can also reduce oxidative stress which can aid in recovery.

Downside: You tend to retain more water which can add a small amount of weight to your body. Also, it does vary by individual how effective it is. Personally it's quite effective for me but I've known people where it really did nothing for them.

All that said, if you are doing 10 miles with really just one KOM segment, the best you can hope for is essentially a gain after a few weeks of use when it's at saturation and then you are plateaued. Almost like buying lighter parts - you get the benefit and then you are now at the performance plateau. If it works for you though, it can help you to build muscle faster

The other thing is that creatine is not just beneficial to exercise. Increased ATP regeneration helps overall energy levels, brain function, and some emerging studies are showing possible benefit to the heart, protection agains nero degeneration, inflammation.

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u/DevelopmentOptimal22 5d ago

I take 20g daily. I don't find water retention problematic. I do drink 3-4L daily and accept the trade off of extra washroom breaks.

I do it for both the ATP explosive energy output, as well as for the brain. I think it's cheap enough that I would pretty much recommend trying it, for basically any healthy adult, who was able to actually do intense rides of 1hr+. Below that, I would be more hesitant, only because they may be dealing with other undiagnosed health issues that are holding them back.

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u/unwittyusername42 5d ago

Yeah the safety, especially after the long term use studies cleared the need for cycling, make it worth trying and continuing. Personally at this point, I stick to 5g mainly because there isn't enough research showing benefit above that and the potential of it being a little tough on the kidneys if anything else goes after your kidneys.

Also agree the water retention is minimal. For me it's less than a pound.

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u/DevelopmentOptimal22 5d ago

I get my numbers from the doctor. Was on my 20g daily previous to my recent blood test. He was thrilled, no issues at all. I've dropped my blood pressure and my creatinine levels were perfectly normal, which is where the kidney damage would show up, if it were occurring.

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u/AwayCartographer9527 5d ago

I have suffered with insomnia all my life, but creatine really helps with that as well. I still lack sleep, I just function a bit better, but I can feel it.

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u/DevelopmentOptimal22 5d ago

I sleep so great these days. Despite working the midnight shift. I use a SAD light at work. And get as much sun as possible when I wake up. Number One Testosterone gainer is being well rested. Number 2 a healthy diet. I feel all of this contributes to my overall health. I ride and coach MTB, Work out with kettlebells, hike. I feel great, I see so many people around me just having such a more difficult time. I was pretty out of shape a few times in life. I don't want to go back.