Lately I have really been looking into different supplements, mainly creatine, in order to stimulate muscle growth and further decrease body fat, and was wondering if anyone else is willing to share their experiences with this in relation to their cycling. I do know a fair bit about this supplement, but am completely ignorant as to its relation and effect on a cyclist, as it is used by many wrestlers, football players, etc. And also, is it a substance that could be considered banned or a form of doping in the Pro, or even Amateur peloton?

It's a legal substance, and considered generally safe and effective at helping to stimulate muscle growth.

AFAIK, most experts say it won't help much with cycling. Some have claimed that it can cause cramps (I seem to have experienced this myself on occasion, and now I won't take creatine in the days before a ride that's long, hot, or hilly).

That said, I take it from time to time (no more than 5-10g/day), especially when I'm weight lifting and running.

i read somethings that suggest it may increase short term maximum power (like 15-30 second effots), but no evidence to suggest it would help an endurance athelete.

+1

negligible benefit for endurance athletes. Leave it to power/sprint athletes and spend your hard earned on some new kit.

It's banned from French rugby.

CLA may help with further reducing body fat.

As a cell volumizer, Creatine can increase max power (short term) often for the same reason a powerlifters "tight suit" will.

Any time I took it I have felt bloated and much heavier.

I think it exists to line the pockets of supplement industry shareholders as much as if not more than to aid performance.

Creatine is the only supplement I've ever actually noticed a difference with. That's probably because my legs seem to composed mostly of fast twitch (power) muscle fibres rather than slow twitch (endurance) - even whan not lifting regularly I can easily squat over twice my own bodyweight.

Similarly, the 80-90rpm that seems to be advised for cycling just kills my quads in short order- I like a steady 60rpm in the highest gear possible.

People are all built a bit differently - try it, if it works for you then great, if not then stop. Remember to drink plenty of water though - that cell volumisation has to come from somewhere.

It definitely helps me though, I notice a real difference when I run out of it for a week or so.

edit: Ignore all that load-up crap for the 1st week - 5g a day is all you need unless you're a 200Kg gorilla...

do you notice decreased performance, or is it more of a 'i don't feel as good' without it?

i ask only because i've been trying to eliminate coffee from my diet lately, and i don't feel as good on the bike, but my stats don't suggest i'm losing any power. however, if i went by a subjective feeling, i would definitely say that not having caffeine was negatively affecting my cycling.

perhaps the body just gets used to feeling a certain way, and when that changes, you feel weaker.

With regard to cycling, I can't really say, as I've only been commuting by bike every day for a few weeks and I've been taking creatine throughout, but in the gym I can get an easy 20 reps with the 250Kg stack - I weigh 65Kg - on the leg press machine while on, and it's a lot harder when off for more than a week. (I run a six-week on, three week off rotation.)

All I know is that it freaks the meat-heads out that a relatively skinny guy can get 20 reps with the entire stack, non of the big guys can do it...

Now whether 20 reps qualifies as endurance for you or anyone else is debateable, but for my body-type it certainly is. And if that translates to an extra few rpm up a hill while cycling, or being able to maintain a higher gear up it for longer, which I see no reason to suspect it wont, then all well and good.

Placebo effect? If it is I don't care, it's still worth the £10 a month it costs me. You really just need to try it, like I said. It certainly isn't going to do you any harm.

I've found it allows me to lift harder and heavier and feel less sore the next day(s), but I doubt it has any effect on my cycling. I'm built more like a hockey player than a cyclist, so I'll never be flying up the hills anyway.

Jim

Eh? The hills are where I use pure brute force to take the lightweight racing snakes!

They come straight back past me at 90+rpm a mile later though...