Velo Gator

Does anyone use creatine as a supplement to endurance training? It's recommended by Matt Fitzgerald in his training plan, but just wondering if anyone uses it here and cares to share experiences.


Please don't send me off to training and nutrition.

sherpakid

I'm curious as well. I bought some nutritional supplements from https://intensitynutrition.com/ which contains creatine. I've read mixed reviews on creatine use. I'm definitely not looking to put on muscle mass, but burning more fat would be acceptable as I'm trying to drop about 8 more lbs.

I've only used the fuel twice so far. Once before a hard training day and once before a race. Still too early for me to give any real feedback, but I too am curious to hear experiences that people have had using creatine.

DrPete 

From a physiologic standpoint, it makes no sense to recommend it for endurance athletes. It participates in short bursts of explosive energy, so i guess if you're doing a sprint workout it might be good, but I'm not sure what science there is to support using creatine for longer training/racing.

(edit) here's some support for my side...

https://journals.lww.com/acsm-msse/Ab...sports.16.aspx

Velo Gator

I'm not sure either. Fitzgerald writes about it, but doesn't say why.

Minion1

Cycling News had a good write up (AFAIK - not being a medical person or anything) the conclusion is that it wouldn't be great, especially with the water retention issues it causes. Could be useful for sprinters in training, but that's about it.

https://www.cyclingnews.com/features/...-2011#Section2

JaceK

Creatine helps with recovery, and rebuilding muscle. However most people eat enough red meat to keep their stores at a good enough level. If for some reason, i.e. you don't eat red meat, or are a vegan, then it will be beneficial to use a supplement. I personally eat red meat post workout, this replenishes the creatine stores. Any excess creatine, you would just pee away. YOMMV

datlas 

I agree with Pete.

P.S. Go off to training and nutrition

Velo Gator

I don't eat much red meat, that's for sure.

DrPete 

Even so, you're better off supplementing protein with some kind of whey or soy than using creatine.

Walter

While weight lifting I and many others used creatine and it was one of a very few over the counter supplements that seemed to render results. However, if some training guru thinks it's good for endurance I'd say he's disqualified himself from ever intelligently talking about training again.

Why? In addition to what DrPete has posted I'll add personal results. Creatine creates muscle bulk via intra-muscular water storage. At least that's what they claim. I can tell you that if you're going to use it while engaged in CV endurance workouts you better drink alot. I remember cramping my triceps while changing spark plugs in my driveway one afternoon while sweating pretty heavy. I had never cramped triceps before or since.

In short if your goal is to push your squat over 600# (as mine was when I used creatine) it's good stuff and you don't need a big needle to use it. If you're goal is to ride better/longer it's counter-productive, unless you really like massive muscle cramps.

robbie_vlad

Creatine and protein are two completely different things, acting in the body in different ways, with different results/applications. So the above argument is poor.

Walter

Winner, winner chicken dinner!

mdrew9

I used Creatine both monohydrate and CEE back in the day when I lifted a lot, got a lot of results with Creatine Monohydrate but also quite a bit of water retention, which won't help cycling. You're better off supplementing with Aminos. I generally avoid soy and whey personally.

JaceK

Just a heads up... if you retain water you most likely are overloading on creatine. At most, in extreme you can utilize 3 to 5 gms a day. Most weight lifters I saw taking in 20 gms a day or more, serious over kill.

Once again, protein, soy, etc.... different supplement, different purpose.

DrPete 

No, actually it's my whole point. Endurance athletes benefit from protein supplementation (especially during recovery), whereas the benefit from creatine supplementation is marginal at best. My whole POINT is that they're "two completely different things, acting in the body in different ways, with different results. "

robbie_vlad

Still not seeing how you're argument is valid to this thread since no one previous to you brought up supplementing with protein. I'm over it, however.

DrPete 

The use of creatine for post-workout recovery was mentioned, and protein is a far better choice. Sorry to stray so wildly off topic as to suggest that something besides the topic of the thread might be a better supplement choice.

freedomrider1

Used creatine when i was lifting heavy.Good results for lifting,however i did not have any urge to run or bike,just lift and lift heavy all the time,and there was the cramping.I got cramping in my calf muscle, that was about the most pain i ever felt.So now iam in to light weights and biking never really thought about creatine for this.

bobonker

I am also a weighlifter turn cyclist (and still lift some) and have had mixed results with creatine. Generally, it reduces (by a lot) muscle soreness as a result of short high intensity efforts. However, it can definitely make you more prone to cramping if you don't drink enough water. If you're really working hard and don't stay on top of your water intake, you'll know pretty quickly.

While doing a long sustained climb last year (I was on creatine at the time), I got cramp in my calf that felt like someone had stuck a knife in it. DAMN that hurt.

I plan to continue playing with it, but right now I'm training for a 10k climb century, so I'm not on it.

Bob

OldsCOOL

I agree. Former competing powerlifter here. When I'm working gains in the squat/bench/deadlift the creatine is pretty handy stuff. On every label you will read about the need to keep hydrated. Works wonders for recovery and explosive workouts if you arent overtraining.

For cycling I just wouldnt use it. Any muscle mass you need for biking you attain along the way unless you are one of those velo guys.

One caveat.....it's tough on kidneys, approach use with great care in following instructions. Stay hydrated.

Velo Gator

I started using protein post-workout about 3 months ago, and find I have almost no muscle soreness anymore. Placebo or not, I feel it.

Bob Dopolina 

I'm using creatine again for the first time in years.

Things have changed a bit. The water retantion is temporary. It lasts for a few weeks and then you dop the water weight. I'm not sure of the chemesty involved (haven't asked) but I was told that there has been a change in formulation.

I am using it for sprint and interval work to get stronger. Once I am out of the building phase I will stop the creatine. I don't see the benefits in terms of endurance.

Previous posters have said what I also believe that protien is a far better recover choice (i'm not sure how creatine would even help in this regard).

Short answer: It has it's place in cycling but endurance is not it (unless you are talking about very small doses?).

M_FactorX19

i agree with the above. ive used it when weight lifting before but it does make you retain water (i think even more so if you are very lean/thin like me). i dont know why this would be beneficial to a long distance rider.

M_FactorX19

i have always found taking protein with in 30 min post work out/ ride helps with soreness the next day.

dmcdam

I use this:

https://www.youtube.com/watch?v=qRuNxHqwazs