NutritionAnswer

SHOULD CYCLISTS TAKE CREATINE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Cyclists should consider creatine monohydrate — specifically 5g daily — if they do strength training, are over 40, or want to protect muscle during a weight-loss phase. Creatine supports short, high-power efforts and aids muscle preservation. The evidence for improving steady-state endurance performance is weak, but the case for strength-trained masters cyclists is clear. Weight gain of 1–2kg from water retention is expected.

KEY TAKEAWAYS

5g of creatine monohydrate daily is the evidence-backed dose — no loading phase needed.
Benefits are clearest for short high-power efforts, strength work, and masters muscle preservation.
Endurance-only performance gains are small and inconsistent in the research.
Expect 1–2kg of water weight gain within the first two weeks — this is normal.

WHO THIS IS FOR

IS THIS YOU?

The masters cyclist doing strength work

You are over 40, lifting twice a week, and want to get the most from your resistance training while protecting muscle mass.

The rider trying creatine but uncertain about the evidence

You have heard the claims and want an honest breakdown of what it actually does for cyclists.

THE ROADMAN VIEW

Anthony ran a 30-day creatine experiment and documented it on the podcast. The results were honest: no dramatic FTP jump, no revelation — but measurably better performance in short high-intensity efforts, faster recovery between hard intervals, and a sense of fuller, more capable legs in strength sessions. That is broadly in line with what the research shows.

The strongest case for creatine in cycling is not the FTP argument — it is the masters muscle argument. Creatine supplementation increases the effectiveness of resistance training, and after 40 that combination is meaningful. If you are lifting twice a week to protect power and muscle mass, creatine makes the lifting more effective. The 1–2kg of water weight from creatine retention is temporary and is not fat.

The honest caveat is that creatine does little for pure endurance performance. It does not improve VO2max, it does not raise FTP, and it does not meaningfully help a two-hour steady-state ride. But for sprint finishes, hard climbs, and strength sessions — and for any rider over 40 who is serious about protecting muscle — 5g per day of unflavoured creatine monohydrate is one of the most evidence-backed supplements in sport.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Creatine 30-day experimentRoadman podcast — Anthony's personal protocol
Anthony's 30-day protocol found improvements in short power output and recovery between intervals, with 1.5kg of water weight gain in the first week that plateaued and did not continue. No meaningful change in sustained power or FTP. The short-power and strength training benefits were genuine.
Hear it: Creatine for Cyclists: 30-Day Results | Roadman Cycling
Dr Andy GalpinProfessor of Kinesiology, Cal State Fullerton; muscle physiologist
Creatine monohydrate is among the most studied and best-supported supplements for muscle function. It improves high-intensity repeat performance, aids muscle protein synthesis when combined with resistance training, and is particularly valuable for older athletes where muscle preservation is a growing priority.

PRACTICAL APPLICATION

DO THIS WEEK

Take 5g of creatine monohydrate daily
No loading phase is needed — 5g per day builds to effective tissue saturation within two to three weeks. Mix unflavoured creatine monohydrate into water, juice, or a post-ride shake. Take it at the same time each day for consistency.
Pair it with your strength sessions
Creatine's strongest benefit is as an amplifier of resistance training adaptation. If you are not strength training, the case for creatine is weaker. Start the supplement alongside a consistent lifting programme rather than adding it to an endurance-only schedule.
Expect and accept the initial water weight
1–2kg of water weight gain in the first two weeks is normal — creatine pulls water into muscle cells. This is not fat and it is not bad for performance. It typically stabilises and some riders find it improves the feeling of muscular fullness during hard efforts.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEExpecting creatine to raise FTP or improve aerobic endurance.
FIXThe evidence for creatine improving steady-state endurance is weak and inconsistent. Take it for short-power, strength, and muscle preservation — not as an FTP tool.
MISTAKEStopping creatine because of the initial weight gain.
FIXThe 1–2kg gained in the first two weeks is water, not fat. It stabilises and does not continue. For most cyclists, the performance benefit outweighs the marginal effect on power-to-weight.
MISTAKEUsing expensive branded creatine products over plain creatine monohydrate.
FIXCreatine monohydrate is the form with the overwhelming majority of research behind it. Proprietary blends add cost and complexity without adding efficacy. Buy unflavoured monohydrate.

FAQ

FREQUENTLY ASKED QUESTIONS

Does creatine improve cycling performance?

For short, high-intensity efforts — sprints, climbs, interval repeats — there is genuine evidence of benefit. For sustained aerobic endurance, the evidence is weak. The strongest case for cyclists is when combined with resistance training, particularly for masters athletes.

Will creatine make me heavier and slower?

You will gain 1–2kg of water weight in the first two weeks, which is retained in muscle cells. For most cyclists this is neutral to slightly positive in terms of performance — the strength benefits typically outweigh the small weight increase. If you are a pure climber obsessed with kg, the trade-off is worth considering.

Do I need to load creatine?

No. Loading with 20g/day for a week reaches saturation faster but the benefit over 5g/day is minimal and the GI distress from high loading doses is a real drawback. Take 5g daily, every day, and you reach the same endpoint within three weeks.

Is creatine safe for long-term use?

Creatine monohydrate is one of the most extensively studied supplements in sport. Decades of research have found no harmful effects in healthy adults at standard doses of 3–5g/day. There is no evidence it damages kidneys in people without pre-existing renal conditions.

When in the day should I take creatine?

Timing matters less than consistency. Post-workout timing has a small edge in some studies, but the daily total is far more important. Take it at whatever time you will remember — post-ride shake, morning coffee, or with a meal — and keep it daily.

RELATED EPISODES

HEAR THE CONVERSATIONS

Creatine for Cyclists: 30-Day Results | Roadman Cycling

Bedtime Protein for Cycling Recovery | Roadman Cycling Podcast

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling