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Does creatine help with cycling?

This question is about Nutrition and Cycling

Natalie Rizzo, MS, RD, Freelance Writer

Creatine may help improve

cycling performance

. Research shows that creatine supplementation may be useful for improving muscular strength and body composition, enhancing recovery, and boosting speed, although the research on cycling is limited

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Creatine is a dietary amino acid found in many animal foods. The body uses creatine for quick muscular power, making it crucial for high-intensity efforts, such as riding up a hill or sprinting on the bike.  

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

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. 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.

Creatine monohydrate powder and capsules

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References

[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

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