Is creatine a useful supplement for cyclists?

One the few supplements with a strong evidence base, creatine promises explosive gains, finds Rob Kemp

Image shows a rider drinking a protein-packed recovery drink.
(Image credit: Future)

Creatine is one of the most popular sports supplements, second only to protein powder in terms of its effectiveness and evidence base. It has a reputation for being a muscle food, coming into its own as a supplement for high-intensity, short duration activities. But it’s a common misconception that creatine’s only purpose is in helping to bulk up – in fact, it has far wider applications.

While creatine does support muscle hypertrophy, there’s plenty of research to show that its primary function – as an energy-storing molecule – is effective across a range of disciplines including running, rowing and riding in helping to generate rapid energy during explosive efforts. Now, that sounds a little more useful for us cyclists, doesn’t it?

Profile image for Dr Krystian Tomcik
Dr Kristyen Tomcik

Dr Kristyen Tomcik is an assistant professor in the department of nutrition at Case Western Reserve University, Cleveland, Ohio, USA. He earned his PhD in exercise science, focusing on creatine and carbohydrate co-supplementation in elite athletes.

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Dr Scott Forbes

Dr Scott Forbes is a sports scientist at Brandon University, Manitoba, Canada, where he is the department chair of physical education studies. His research focuses on nutrition and training to enhance athletic performance.

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Rob Kemp
Freelance Writer

Rob Kemp is a London-based freelance journalist with 30 years of experience covering health and fitness, nutrition and sports sciences for a range of cycling, running, football and fitness publications and websites. His work also appears in the national press and he's the author of six non-fiction books. His favourite cycling routes include anything along the Dorset coast, Wye Valley or the Thames, with a pub at the finish.

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