ATP Performance Cycle Coaching

Introduction

Cyclists are always seeking ways to optimise their training, recovery, and race day performance. Among supplements, creatine monohydrate stands out as one of the most researched. This article reviews current peer reviewed evidence on how creatine may influence cycling performance, touches on its effects on cognitive performance, and weighs the pros and cons. It does not promote usage but provides a thorough, impartial perspective for you to make your own decisions. Any questions of course, please drop us an email.

How Creatine Works for Performance

Creatine is converted into phosphocreatine (PCr), which rapidly regenerates ATP during high intensity, brief efforts. About 95 per cent of the body’s creatine stores reside in skeletal muscle, while only a small proportion is found in the brain and other tissues.

Cycling and Repeated Sprint Performance

In classic studies, creatine loading of 20 grams per day for five days followed by maintenance of around 2 grams per day significantly increased intramuscular creatine and PCr and improved repeated supramaximal sprint performance on a cycle ergometer, although it did not enhance endurance style time trial performance. A more recent review confirms creatine is particularly effective for resistance training and short, intense intermittent efforts.

In recreational cyclists, creatine combined with electrolytes improved both peak and mean power during repeated short cycling sprints separated by two minutes of recovery.

Other studies have shown mixed results on prolonged cycling performance. Some found improved final sprint performance after endurance exercise, while others reported no change or a slight decrement in a 25 kilometre time trial or one hour effort.

Mechanisms Behind These Effects

Creatine enhances the phosphagen energy system, enabling greater rapid ATP production, delaying fatigue during short bursts, and supporting repeated high intensity efforts. Creatine also increases intracellular water content, which is an isotonic effect. This may initially cause a small weight increase but can aid glycogen storage which in turn supports carbohydrate loading, and it can help guard against dehydration.

Glycogen Storage Benefits

• A human study demonstrated that a 5-day creatine loading protocol (20 g/day), followed by maintenance dosing, increased muscle glycogen content by approximately 18 per cent independently of changes in insulin or GLUT-4 expression.
• Another controlled recovery-phase study found that creatine supplementation augmented glycogen super-compensation by about 82 per cent during the first 24 hours after exhaustive exercise, compared to carbohydrate intake alone.

Hydration and Intracellular Water Dynamics

• A simulated road-race study reported that 28 days of creatine supplementation led to increased muscle glycogen content and plasma volume during exercise, demonstrating a hydration effect.
• The International Society of Sports Nutrition (ISSN) position stand highlights strong evidence that creatine increases intracellular water content, improves thermoregulatory responses, and can serve as an effective nutritional hyper-hydration strategy, particularly in hot or dehydrating conditions.

Cognitive Aspects: Benefits and Limitations

Creatine is not stored as abundantly in the brain as in muscle, and the brain can produce its own creatine which may limit uptake from supplementation. However, several studies suggest modest cognitive benefits:

• Meta analyses and systematic reviews indicate creatine may improve memory and processing speed, though evidence is stronger for some domains than others, and overall cognitive function or executive function findings remain inconsistent.
• Some studies report that creatine reduced mental fatigue and improved working memory and processing speed, particularly during sleep deprivation or demanding mental tasks.
• Yet, authoritative bodies caution that current evidence does not conclusively establish a cause and effect relationship between creatine and cognitive enhancement.

In summary, while creatine may modestly boost certain cognitive functions, especially under stress, the brain’s limited storage capacity means effects are smaller and mechanisms less clear than in muscle.

Strength Training Benefits in the Gym

Creatine is perhaps best known for boosting strength and muscle mass during resistance training. It enhances performance in both single and repeated maximal efforts, supports increased training quality, and accelerates adaptation by augmenting satellite cell activity, growth factor expression, and intracellular hydration.

For cyclists, off season strength training combined with creatine may yield meaningful benefits that later translate into better power output and muscular resilience.

Dosage Protocols: Loading and Maintenance

Typical protocols include:

• Loading phase: 20 grams per day (divided into four servings of 5 grams) for five to seven days effectively maximises muscle creatine stores.
• Maintenance phase: 3 to 5 grams per day or about 2 grams per day maintains elevated levels.
• Alternatively, some athletes skip loading and take a consistent 5 grams per day for several weeks, gradually increasing stores without the spike.

The exact dose to maximise brain creatine is unknown, though standard loading has increased brain creatine in some studies.

As with any supplement, athletes should trial creatine during training and monitor tolerance. If gastrointestinal issues occur, it is best avoided.

Kidney Related Laboratory Markers

Creatine supplementation often raises serum creatinine, which is a waste product of creatine metabolism and is commonly measured in kidney function tests. This elevation typically reflects increased intake rather than impaired renal function. However, if undergoing clinical kidney assessments, it may be prudent to cease creatine for around four weeks to avoid confusing results.

Cost, Safety and Research Depth

Creatine monohydrate is:

• Affordable compared with many supplements.
• Extensively researched and among the most studied in sports nutrition.
• Generally safe in healthy individuals, with decades of data supporting its safety and efficacy.

Pros and Cons Summary

Pros	Cons and Considerations
Enhances sprint and repeated high intensity cycling performance	Slight initial weight gain due to water retention may affect power to weight ratio
Supports gym based strength training and adaptation	Endurance time trial performance shows mixed or no benefit
May aid glycogen loading and hydration	Cognitive benefits are modest and not universal
Well researched and generally safe	Mild gastrointestinal discomfort reported by some
Affordable and widely available	Raises serum creatinine which may interfere with kidney tests

Practical Recommendations for Cyclists

1. Identify your goals: Creatine is most beneficial for track sprinters, road sprinters, cyclocross riders, and those doing repeated efforts. Pure climbers or time trialists may see less benefit.
2. Use correct dosing: Either follow a loading protocol of 20 grams per day for five to seven days, then maintain with 3 to 5 grams per day, or use a steady 5 grams daily approach without loading.
3. Trial in training: Always test creatine during training blocks before considering it for competition. Monitor weight changes, power output, and tolerance.
4. Check hydration and nutrition: Creatine can help with glycogen loading and fluid balance. Ensure carbohydrate intake and fluid strategies are aligned with training demands.
5. Watch for gastrointestinal issues: If stomach upset occurs, reduce the dose, split into smaller servings, or avoid use altogether.
6. Strength training synergy: Combine creatine use with gym sessions in the off season to maximise adaptations that transfer back to cycling performance.
7. Consider body mass: Small increases in body weight may be advantageous for power and sprinting, but they can be detrimental in weight sensitive disciplines such as climbing.
8. Account for testing: Stop supplementation at least four weeks before any medical assessments of kidney function to prevent elevated creatinine readings from complicating results.
9. Choose quality: Select pure creatine monohydrate from reputable sources, as it is the most researched, safe, and cost effective form.
10. Keep perspective: Creatine is one of many performance tools. It should complement structured training, recovery, and nutrition rather than replace them.

Conclusion

Creatine is a well researched supplement with clear benefits for sprint power, repeated high intensity efforts, and strength training. These are all relevant to cyclists, especially sprinters, track riders, or those using off season gym work to build power. It offers ancillary support with glycogen loading and hydration, while cognitive boosts are modest and context dependent. On the other hand, its effect on prolonged endurance cycling is limited, and small weight increases may be a downside for lightweight climbers or time trial specialists.

Ultimately, the decision should rest on weighing the performance situation including phase of training, race demands, and individual response, against the modest but tangible benefits supported by solid peer reviewed evidence.

References

1. Casey, A., et al. (1996). Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. American Journal of Physiology.
2. Volek, J.S., et al. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise.
3. Branch, J.D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism.
4. Rawson, E.S., Venezia, A.C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids.
5. Persky, A.M., Brazeau, G.A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews.
6. Gualano, B., et al. (2012). Creatine supplementation and endurance performance: myths and reality. Journal of the International Society of Sports Nutrition.
7. Forbes, S.C., et al. (2021). Creatine supplementation in sport, exercise, and health. Nutrients.
8. Balestrino, M., Adriano, E. (2019). Beyond sports: the use of creatine in health and disease. Nutrients.
9. Avgerinos, K.I., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Experimental Gerontology.
10. Kreider, R.B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.
11. Op’t Eijnde, B., et al. (2001). Effects of creatine supplementation and exercise training on muscle GLUT4 protein content in men. American Journal of Physiology-Endocrinology and Metabolism, 281(6), E125–E132. 
12. Roberts, P.A., et al. (2016). Creatine supplementation enhances muscle glycogen accumulation and GLUT4 expression during recovery from exhaustive exercise. Scientific Reports.
13. Hespel, P., et al. (2001). Creatine supplementation and exercise performance: recent findings. Molecular and Cellular Biochemistry.
14. Rawson, E.S., et al. (2011). Effects of creatine supplementation on water retention and fluid balance. Journal of Athletic Training.
15. Kreider, R.B., et al. (2010). Creatine supplementation improves muscle glycogen content and exercise performance during high-intensity cycling. Journal of the International Society of Sports Nutrition.