Creatine is one of those supplements that has been popular in the gym world for decades but still gets side-eyed by endurance athletes. I have had questions about it in the Skool community for months, so I sat down and went through the research properly — not the marketing copy from supplement brands, but the actual peer-reviewed studies on what creatine does and does not do for cyclists.
The short version is that creatine monohydrate is probably the most well-evidenced supplement in all of sports science. The data for strength, power and recovery between short, intense efforts is rock solid. Where it gets more interesting for us is the endurance application, because cycling is not just steady-state pedalling. Every race, every group ride, every hilly sportive includes surges, attacks, sprints and repeated high-power efforts that draw on the phosphocreatine energy system — and that is exactly where creatine earns its keep.
I cover the weight gain question head-on because I know it is the first thing most cyclists think about. Yes, you will gain 1 to 2 kilograms, mostly water retention in the muscle, in the first couple of weeks. Whether that trade-off works for you depends on what kind of riding you do. A flat crit racer? Probably a net positive. A pure climber targeting mountain sportives? You might decide the extra kilos are not worth it.
I also get into the dosing protocol — 5 grams a day, every day, skip the old loading phase if you value your gut — and the secondary benefits that are starting to show up in the research around cognitive function, bone density and reduced muscle damage, all of which matter more the older you get.
This is not a sales pitch. It is a look at what the evidence actually supports so you can make your own call.
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