HomeAnswersDo cyclists use creatine?

Do cyclists use creatine?

This question is about Cycling and Nutrition
Natalie Rizzo, MS, RD, Freelance Writer
Yes, some cyclists use creatine to increase muscle power, strength, and recovery. Taking creatine is not necessary, but many cyclists find it helps them gain a competitive edge. 
Creatine is a dietary amino acid found in many animal foods, however, supplementation is generally required to experience ergogenic benefits.
If you’d like to add creatine to your training regimen, look for creatine monohydrate and begin with 20g/day for 5 days, followed by 3 - 5g per day [1, 2]. Combine creatine with carbohydrates and protein to increase uptake by the muscle and drink adequate water with each dose. Many athletes split the dose over multiple meals to prevent nausea and diarrhea.
Man scooping creatine powder into water bottle
[1] Rawson, E. S., Miles, M. P., & Larson-Meyer, D. E. (2018). Dietary Supplements for Health, Adaptation, and Recovery in Athletes, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 188-199. Retrieved Jun 10, 2021, from http://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p188.xml
[2] Jane Shearer, Terry E Graham, Performance effects and metabolic consequences of caffeine and caffeinated energy drink consumption on glucose disposal, Nutrition Reviews, Volume 72, Issue suppl_1, 1 October 2014, Pages 121–136, https://doi.org/10.1111/nure.12124