@@gcn I mostly do running, 90% of my cycling is commute. What I noticed is faster recovery and less fatigue, and that's enough benefit for me to keep taking it.
Yess for sure! I use it for myself and i recommend it to all of my athletes. It is definitely beneficial for your training. There is not much evidence but still a bit of evidence that it helps for recovery as well. For short bursts it is nessescary to hold the wheels in todays road racing races. The weight gain is marginal and has no negativ effect of the performance also at a climb.
I used it years ago when I was a body builder. The effects were phenomenal in the gym. More sets, less rest needed, super fast recovery. I didn't cycle at the time but I did run and found I had a lot of calf cramps and my running really suffered. Great for explosive power, hampered endurance sessions for Mr. I think it's a great supplement but listen to what your body tells you when you're on it.
As a type 2 diabetic it has been transformational in resensitising my muscles to insulin and pulling fuel out of the blood into cells. A game changer if you are a diabetic athlete
@@vadymvv no need to fear it, if combined with exercise the potential weight gain is infinitesimally small, the reduction in blood sugar for me was 50% with a couple of days. Had to reduce my insulin injections rapidly and after 2 months I’ve stopped injections completely.
@vadymvv you're pulling water into your muscles. So depending on your muscle mass, you'll gain maybe 1kg. Big guys at the gym may gain 2kg. Really depends on body type and for most folks it's insignificant amount of weight.
@@Bigbrownepaul was that 50% reduction just by taking creatine, or did you make any other lifestyle changes? I find that quite a shocking result (as a physician)
I ran track (Sprints) in HS and University in the early/mid 90s. I took creatine for part of one season, put on 3-5 pounds and my 8x200m intensive tempo repeats went from 26 seconds to 24 seconds with walk back recovery at the same RPE. (I was a mid 22 second 200m runner at the time). My strength in the gym also went up. In my case it 100% helped short duration power.
Despite the comments…. A great effort on a good video. I’ve been on Créatine for almost a year now and i noticed a difference in fitness, training adaptability and hard effort repeatability. The weight gain is the muscles being hydrated. It’s not a fat gain. 🙌 Connor
Nobody is claiming the weight gain is body fat tissue. For a serious cyclist a weight gain on top of the max. daily weight fluctuation is perceived as an anchor regardless of what tissue it comes from and gives blokes suicidal thoughts. On a good side though taking creating forces one to hydrate properly, as ignoring this usually leads to constipation and even more weight gain due to accumulation of💩in the digestive tract lol.
@@dh7314 It was a hyperbole. A figure of speech used to exaggerate, as cyclists often obsess about their bodyweight. Creating is actually great for brain health and can improve brain functioning in older age.
Great research Conor! I am 47 and a social rider for the last 5 yrs. I have been taking creatine for 3 months and definitely notice improvement in my sprints up to a minute. The water retention is a good thing because my recovery times are better then in my 30s.
I have notice, and tested this 5 times, when I start taking Creatine that I get more cramping issues unless I increase my potassium, sodium and magnesium intake. Then I don't have the cramping issues. It 100% does help with my fitness though, both in my riding and recovery times. Being I am 56, that is really helpful for me.
Interesting, I tried creatine again recently and experienced muscle cramps too. Worst was in my abs 😮 I might have to try again and adjust my electrolytes with it, I'm 54 myself 🤔
@@paulbent6579 worth a shot! I can’t say I’ve ever gotten muscle cramps from it. I’m 32, but I have a heart condition that requires more blood volume so I’m usually more hydrated than the average bear, and I do electrolytes once or twice a day on top. I think the hydration and electrolytes really diminish the negatives, at least for me.
@@paulbent6579 creatine causes your body to need to retain more water, but a lot of people don't increase their electrolytes enough for their body to gain the water and still be balanced
Conor, this has been my favorite video of yours! Super honest, easy to understand, and a really good question. I love science experiments and I appreciate all of GCN's science projects. XOXO
I used in 1998 while training for Ironman. Now 26 years later have started using again for the last 3 months and have found my recovery has improved, less cramps and more power, muscle mass. Also I feel more competitive in local races, plus less fatigue from work stresses. Will keep taking.
I used to take it years ago for weight training and it literally put over 20 kg onto my bench press in no time at all. I recently took it to help with my cycling power and although i found it helpful I suffered terribly from cramps, especially in my hamstrings which had me rolling around the floor in agony a couple of times. My advice is to double your fluid intake if you intend on using it. 👍
As a vegan you are totally deficient in creatine as if is mainly found in meats so theres a definative reason to take it if you follow a plant based diet. There is a product called creapure which is made in germany and is guaranteed pure and I would advise anyone taking creatine to sourse this as the impurity's found in several creatine supliments have been linked to kidney issues in the past. I find the most notable side affect is memory improvement and I'm constantly thirsty, Ive never noticed a preformance boost, I like climbing but these days im painfully average weather i take it every day or not. Great video.
Been using it for years for gym and spin sessions but not on the bike. Maybe I should. That very brand as well. I use one scoop. I mix it in with overnight oats with cinnamon, milk, sliced banana, blueberries and flaked almonds. Works for me and there's definitely a difference when I don't have it. I'll be 64 in a week and never been fitter or stronger but obviously not as fast. And all this while living with a form of blood cancer (luekemia) which I honestly wouldn't know I have - no side effects from my chemo teblets and I feel absolutely fine.
Used to do the same overnight oats mix until I read this: "Researchers have found that the enzyme polyphenol oxidase (PPO) in certain fruits like bananas can reduce the absorption of heart-healthy flavanols, especially when combined with flavanol-rich ingredients like berries."
It's a supplement that you load and store in your muscles. If you used 5g daily you'll maintain stores in your muscles. Don't need to use it at certain times (although around training and meals with carbs and protein help with absorption)
So grateful for this video! I am 60 years old and a dedicated subscriber to your cycling videos and have been researching creatine on my own. This made my decision easy!
Really good video. I’d add the following - I’m an older, keen amateur and experienced, decently well-trained road cyclist, doing endurance events like L’Étape du Tour, but mainly interested in all-round health. So Vo2 max, strength, muscle retention all matter more than adding a little body weight. To this end I do weights 3-4 times a week as well as HIT and endurance sessions on the bike, indoors and out. My experience using creative during the past year or so has been positive. I obviously cannot attribute gains to creating alone but I feel and look fitter than 12 months ago, and my Vo2 max and interval training results have improved. Admittedly, the Vo2 result may be an illusion but the added strength and ability to perform in the.high aerobic and anaerobic zones for longer without lactate build and power loss seem greater, so my Garmin rewards me with a higher Vo2 estimate
I'm currently in a base training and gym block using creatine for the past two months. With zero anaerobic or Vo2 max training I just set my lifetime best power for three minutes (7.0w/kg). Your mileage may vary but its definitely helping my training!
Great video. Been taking it for three decades. I'm a recovering cancer patient, partial amputee. Always take it alongside my morning coffee, no issues whatsoever. Found it helps with short bursts of energy when needed. Judging by my ErgoRow graphs no longer than 90 seconds of effort.
Looks like your spoon is the same as mine. In that case one full spoon is actually 10g! The instructions are a bit misleading as it says take one spoon (5g). However, if you look closely, there is a 5g line at half the spoon height! Also used a scale and a full one is indeed 9-10 grams!
I am 62 years old and have been taking creatine supplements (1 scoop with whey protein before a ride) which I do on Zwift 4-5 times a week. I take it to speed recovery as creatine production drops off with age. My latest Zwift ride included a number of sprints where I achieved three PBs and four top ten placements and one KOM a month ago. I used to take performance creatine from Holland and Barrett as that seemed to really stimulate me but I cannot get that any more and I use the same Decathlon brand as Connor was using and a 3g dose.
Female cyclist and I also found, 50+ good for mental function and sore muscles. Started using in weight training but clearly great for cycling and would agree with sprinting and endurance sessions.
Interesting to hear from the cycling perspective and not surprised by the results which are consistent with other studies on its effects. I take it primarily for CrossFit and have gotten a small but noticeable boost from it.
This was a fantastic video, something alluded to, but not specifically mentioned is the fact that in the long term creatine will help you lift heavier weights in the gym, which will make you stronger and therefore increase your max power output and reduce chance of injury. I know that the majority of cyclists will not have weights as a common part of the training regimine, but for those looking for a more competitive edge and looking at some of the more punchy, stop-start racing like CX, it is a bit of a no-brainer to add in. People mentioning taking it for some sessions, but not before bike rides, it doesn't work like that. As mentioned by Conor, it's already present in your muscles and in your diet. The supplement just allows higher levels of it, but it doesn't change immediately. You'll typically only really notice changes from creatine after taking it every day for 2 weeks or more. You will not notice the changes of creatine an hour after taking it.
Pic on the right is lit with two strip lights one on each side and a light at the front, legs have also been sprayed with either water or baby oil. Pic on the left is lit from the right only, no baby oil:)
I have been taking creatine on and off. I don't take it for a performance point of view but to help with cognitive function. I would not recommend taking to much though. I do consume 3g everyday. I don't suffer from weight gain or water retention on creatine, not sure why. I actually lost weight after I started taking creatine but it could be due to a number of factors. All in all my experience with creatine is a positive one.
Why would you not recommend taking too much? Do you have any evidence for that? Have you taken too much and had bad results? 5 g is what the studies advise. Do you know something they don't?
Actually, daily reccommended dose depends on the weight of the person though, 0.1g/kg taken on regular basis. Creatine works by saturating the cells so seems like first results starts to be shown after 3-4 weeks of regular consumption
You can take as much as you like, once your cells are saturated your body just gets rid of it. There is absolutely no evidence that taking more than 5g is harmful. Obviously the more your body tries to get rid of, the more likely you are to experience bloating and diarrhea, this is a natural side effect of cretine's water retention. So if you feel those side effects lower sligthly the dose. However, there is absolutely no interest in taking more than 5g a day for any(!) person it's just wasting your money (except for some which already know exactly why and what to take). Many scientific papers have shown this over and over again
@@stuffbenlikesI tried the loading phase and it did not go well. I have a sensitive gut and I suffered a lot with bloating. But that's me. From my personal experience with loading phase I would not recommend it taking 25g a day. I have been taking 3g everyday for 6 months without any issues.
The water retention from creatine is stored in your muscles but it’s only usually a couple of pounds. But the muscle water retention is good for endurance rides with hydration.
I'm 57 and have been taking Creatine and Beta Alanine for 2 months. Game changer. Beta-Alanine has benefits for shuttling lactate so you don't get the burn on efforts so much and Creatine for an increase in power.
I read somewhere once that beta alanine works in conjunction with taurine and they should be taken together. If not, too much of one will deplete the other.
Great video, your findings and results are exactly what I found using creatine, my 30 & 60 sec power shot up, my endurance didn’t get any quicker but I recovered quicker enabling me to repeat the effort, I was able to go all out on a climb more often, additionally I only used 2g a day to avoid gastric discomfort this obviously means it takes longer to saturate your system.
Creatine in mountain biking would help more than road cycling for amateurs due to short bursts of power on single-track climbing, and this is not a comment on whether one is better than the other.
I’ve taken creatine before rides for a while and before weight training and it definitely it helped. Though I’ve watched a few different videos, this is the first cycling video I’ve seen dedicated to it. Now GMBN needs to do one… excellent content as always.
Creatine is the number one supplement because it is almost universally accepted as being effective. There are many, many studies proving so. For me, I found it effective but I only use 2g/day which helps limit fluid retention.
Thanks Connor and GCN for a very open and informative evaluation. Makes me feel like trying it, who doesn't want more power and better recovery? The comments seem to indicate 1 to 5 gm daily works.
I've been using Creatine for quite a while and do cycle on and off. My body has the most positive effect after the first three days. My average speed when I am MTB' ing will increase by 1.5 to 2 mph and I feel a lot stronger. When I am getting ready for a race, I will train as usual and then start cycling with creatine 3 to 4 days before. I will continue supplementing for about a week then stop. I get used to the boost quickly. I would try this method instead of a full month. You will probably notice an increase in your endurance metrics. Take with juice.
So it has to be asked, when does the experiment of a creatine, beetroot and bicarb cocktail start?It makes sense anything that improves performance in any way take all of them as long as there's no health problems by doing so.
Creatine to me is a game changer. I’ve seen significant strength and size gains w/ 5g/day. Haven’t experienced the cramps like some mention, but then again I stay well hydrated with electrolytes.
As I understand it creatine constitutes 5% of your energy source and is positioned at the top end of the effort level. Our body produces creatine phosphate and supplements are based on creatine mono hydrate which needs to converted into creatine phosphate by the body using water and wasting 60 - 80% of what is initially supplemented. The storage reserves of the body are very small and mostly can be topped out with normal, healthy, targeted diet. An interesting idea is that it improves the recovery of the ATP molecule - if it accelerates the conversion from ADP to ATP then its worth can be very interesting! Great video Connor - thank you.
Been talking Creatine for over two years now. Noticed after a few months when lifting weights, gaining strength and muscle. I have mine in a it’s protein porridge. Gained a little weight water/muscle. Will continue to take.
As a renal patient 2 times kidney transplant I'm stunned you didn't ask a renal surgeon or consultant as I can assure you there have been many patients from the body building community that ended up on dialysis due to using this type of product daily over many years. Id be very careful as the kidney is the ultimate organ that does so many functions especially for sport. That's my tuppence worth
Reading here, the body creates creatine from amino acids present in nuts, seeds, legumes so unlikely to be a shortage. B12 is the only vitamin or mineral not really available on a vegan diet afaik, so supplementation required for that, eg everyday multi-vitamin, or a fortified food.
Great video. Prior to discovering my love for cycling, I used to take creatine regularly for building bulky muscles. It’s been over a decade since I’ve taken any creatine and I’ve been more focused on cycling and maintaining a leaner physique. Really interesting to see the incorporation of creatine into cycling. Awesome video Connor!
I might be wrong but I believe many blood pressure tablets work by reducing water retention, something to do with salts and osmosis. So as soon as increased water retention was mentioned I was thinking it would be a no go for me as a high blood pressure sufferer.
I am 48 and exercise regularly, including cycling. I know nothing about improving performance, but the fatigue I have experienced with age has significantly improved since I started using creatine. I can now train for three days in a row with a fraction of the usual fatigue.
I started a few years ago. After a few months I looked a little more swole, noticed in before and after photos. It helped me get my sets down from 3 minutes apart to about 60 to 90 seconds apart.
had a full physiological body shutdown, given 12hrs to live, long story, but I know Creatine has assisted immeasurably with recovery of brain and muscle function (within the wider context of a loving environment, strict diet, and structural integration/Rolfing). just fyi. :]
I used it when I was in college for weight lifting. Heavier dosage and it did work but it did lead to some bloating and weight gain. However, in the last year or so I started taking it in low dose as you talked about and it has done wonders. I mix my spoon full in my peppermint tea before bed. I find that helps with the night time cravings and I sleep a bit better. In addition I also put some in my preworkout for lunch gym sessions. (twice a week) I have found that I get a more consistent effort across my ~hour long session. Im not going for PRs every time. but I have found I get more repeatable solid efforts in across the duration. Which has lead to getting more out of my time on the bike. (Enduro MTB. Climbs are stronger, a bit quicker, feeling better for the descents, etc) As a parent, those times away from family to get on the bike are limited and I want to get the most out of them... and on the flip side, you are still "on" when you come home from emptying the tanks in the woods. So making the most out of those workouts and getting the nutrition in to support that.. must have. In summary, yes, great results for training, riding, and living a more active life overall. 5 starts would recommend.
I’ve taken creatine for years on the bike and in the gym. But I’ve only used it pre-workout or pre-ride. & never more than 1/2 gram. Because it makes me feel funny. Hard to describe. Like I have increase anxiety if I take 5 grams. But the small amount does help my performance. I stay on the bike longer and lift more weight. Hills are easier. I’m 72 years old.
I know what you mean! I bought creatine from one supplier, it tasted like i drank water with sand... and i felt funny/strange in my body/stomach so i didnt use it anymore. 2 years later i bought from another company... that disolved (is it that correct word?) much better in water and had a great peach taste. Now i am setting more power PB`s than ever before on those short (from 5-60 sec) sprints
I’m 75. I heard about and started taking creatine at the start of the year. I still ride my 2 - 1000cc & 1100cc motorcycles. I started Creatine to restore my muscle mass lost during the COVID ‘sit-in’. IT WORKS! Take it in a small glass of ribena ‘no added sugar’ to take away the dry taste. I find I want to drink more water . All good.
I’m 47 and have been a recreational runner and cyclist since my 30’s. I started CrossFit earlier this year and decided to give creatine a try for the first time since sept. I have noticed no changes in my running and cycling. I recover better though. I’m lifting little more weight but also not by much. Recovery again better. Frankly I’m little disappointed but it’s been only 2-3 weeks maybe. Glad to see this video which addresses risks and benefits.
When I raced CX 20 years I used creatine. I didn't notice a difference. Fast forward I was riding ultras, 6 and 12 hour events, I didn't notice any difference. I found a clean, well rounded diet is most beneficial.
It's been said that about 25% of the population will have little or no response to creatine supplementation. May still have some of the other positive benefits, like cognitive function, but no noticeable performance benefits.
Started taking this roughly 4 weeks ago after my Son kept talking about it. I did a fair bit of Internet research and was tempted to try it. I Cycle and go to the Gym. I will turn 64 in two weeks time. I must say I have noticed an improvement in my power on climbing hills and on general hilly rides of around 50 miles or so here in West Wales. It may all be in " my head " but in view of the multiple potential benefits plus my perceived increase in climbing leg power, I will continue to take my 6 grams per day.
@@Billy-cs4cc oil and lighting created the difference in the thumbnail, not the creatine. And now that I look closely at the enlarged image, I don't think they're the same person's legs.
As an adult tracking RHR, HRV, etc. for the last several years through numerous training blocks I've introduced creatine into my program twice. First time was with the 20g loading phase and this last time without. Both times I've seen a direct correlation with increased RHR and decreased HRV as well as a higher RPE for hard efforts with no positives to show. I even tried to different brands to make sure the first round wasn't a poor quality supplement. For me, nothing positive about the experience.
I have been using it for nearly a year. As a ex amateur racer at 67 and still trying to hang with the big dogs, Creatine has helped. Primarily on short burst, think short steep hills and surges. However, recovery after hard efforts is the biggest plus. I'm a believer. I gained maybe a pound, but the power meter gained 5-10% on short hard efforts. More importantly, multi day hard rides seemed easier with quicker recovery.
Great insight and research by the GCN team. Thank you Conor for being the test subject and presenting an actual genuine curiosity on how it would effect your energy, endurance and overall performance. What are you next steps and do you continue to eat like a cyclist?????
Some thoughts about peak power. One of the things discussed is that in races where multiple sprints were part of it creatine might have come in useful. For most cyclists going up a hill would count as a one of many sprint efforts. For Triathletes passing zones (especially on hills) are often sprint efforts. Add to that the recovery benefits from training certainly make it attractive. One more thing for the older users, it has been suggested that it delays some aspects of aging in the brain. And I need all the help I can get there!
I took creatine for years weight training, when I got back into cycling I've been through several creatine cycles over the years and can say with pretty high confidence creatine gives me cramps on hard rides, something I've almost never experienced without creatine.
As a non cyclist, but a sprinter (swimming, rowing and running) this is super interesting. I'd always steered clear of creatine for the same reasons. Having to review this now.
@@jimmyryan5880 exactly, after watching the video, I started reading the comments and I think I got more from them. but yeah, an older guy that never used or is using anything but rides consistently. preferably steel frame and down tube shifters Lol
I'm 63 and still ride around 150 miles per week. I started taking it about 18 months ago and my results exactly match Connor's. My peak power used to top out around 950 W. After a month or so of taking 5g per day I suddenly started seeing sprints hit 1050-1100 W on my weekly group ride. This group rides the same route every week and there's one long hill where we do a sprint, so efforts are easy to compare over multiple weeks. My Strava data shows significant improvement in under 2 min. efforts, both peak and average power. I can't say I've seen the same improvement over longer efforts, but it doesn't seem to hurt either. I have experienced some weight gain, but I think the benefits are worth it overall.
I was taking it thirtyish years ago when I was still doing short track speed skating. I always thought that the greatest benefit to me was speedier recovery from short, intense efforts during competition, and I felt more ready to go again the day after a tough workout. The weight gain was something I didn’t really notice at all. Probably did gain a tiny bit of water weight, but that paled compared to the lean muscle gain.
@PhoenixTVChannel so true so true..Im 47 years old and I've been using all it for over 25 years in the gym..beta alanine makes you itch but it works..creatine for strength but puts water around the muscle and cittrilline is good for blood flow and energy...the combo is amazing..
I started taking creatine as I'm obsessed with nootropics and found out it was a nootropic so I got some high quality creatine and been taking it now for several months and it really helps improve my recovery in addition to the cognitive gains I wanted out of it.
Not a surprise, that's what I've always read creatine does, short time bursts of power. Good to see, but not surprising. I used it when I used to go to the gym, pre-cycling, and I don't know if it helped or not. Probably, but it's pretty minimal honestly. A good diet and proper sleep will beat supplements any day of the week. Now if you're already doing that, sure they could marginally help.
Powerlifter here: My stance has always been that it will help in high intensity but low time domain efforts like a sub-60 second sprint, but on the flats will be useless. But also, on the climbs it should also provide an advantage. Lastly, the weight gain from water retention is minimal, and you could always train w/ Creatine, and then de-load in the week before a race to dump the 1-2 kilo's you might be holding. Oh, and one more thing: The correct dosage is dependent on size/weight. Some lifters have seen benefits at as little as 3g/day, 5g is the general recommendation, and athletes over 200lbs should do 10g/day dosage. There is no downside/risk to taking a bit more than is needed.
I just assumed every pro in the last 20 years were taking creatine. Marginal gains. Making handle bar wrappings more aero. And then not using creatine in a sport that includes bursts of power? That's just weird. Sure, a bit more water weight, but you can take a single gram or less, instead of the typical five. The contamination aspect is valid, however.
Visma lease a bike is not taking creatine, same as rbh. Gaining 2kgs of weight is so much worse than the "the higher ,if even mesurable, 30sec outpout".
@@m00s197 Creatine is the most researched supplement, and questioning if it is measurable is just dishonest. 2kgs? No. Maybe 0.8 for those tiny guys. Still significant, and something to take into account. And for a race with much climbing, that might be a net loss. But, considering how many races are decided by your 30 second power, that should outweight the downside for most roles. But, still. That is only important for competitions. During off season, they should take it, to perform better in training, and have better recovery. If they don't, they are either very scared of contaminants, or they just need to start taking creatine during winter.
@@jimmyryan5880 Yes, I believe specially amateurs should take it, as for us 1kg is not a big deal and the health benefits are well proved at this point. Pros prioritize performance over health and overall wellbeing all the time. Not everything they do should be replicated
If you are a sedentary individual with a sensitive stomach there is not much reason to take it, but otherwise I think everyone should consider creatine. The benefits are incremental but are absolutely there. Yes in a strength contest I can get a couple more reps or a bit more weight, but generally how I feel during the set, the recovery, and the cognitive benefits are all as important to me.
A lot of sport scientists suggest to not take creatine with coffee because of bloating. Same goes for the loading phase. Loading with these high amounts can cause bloating and nausea. I never did that. Instead I simply take 5g of creatine every day. Using it daily since almost 5 years. I only hop off when I'm on vacation. Never had any side effects and my performance is much better with it. I don't do cycling though. I lift weights.
Conor's too young for the reason I have begun taking it - and that is to combat / slow down muscle wasting as I age. Passing sixty this year I have noticed a decline in strength - and not just a lower power (slightly) on the bike but in general overall. Hopefully this supplement will counter that aspect of aging...
I agree. It seems like creatine has the greatest potential benefits - physically and cognitively - for people as they get older. It's unfortunate that it is closely associated with bodybuilding and athletic performance.
I heard the same for older athletes you would benefit more. I'm trying it myself for the first time. Mixed it in protein shake after my ride for a quicker recovery? I can't eat meat anymore ( health problems). Confused when to take before or after riding?
I remember asking my old man (clinical pharmacologist) about creatine when it became more popular beyond the bodybuilding scene in the early 90s. He looked at the pot I had (I was taking it as a supplement for weight training for rugby) and he commented that the then ‘recommended’ daily intake was a scam, as there’s a max your body can store, so I was basically pissing the rest (and the money) away. He recalculated what I needed and dropped it by 70-80%. Good to see that 30 years later, the companies supplying the stuff are a little more honest about the intake needed.
I started taking creatine after age 60 when I slowed down significantly and struggled to close gaps on sprints and short climbs in fast group rides. The creatine definitely helped on those short duration hard efforts. It also made me pee. A lot. So I needed to stop dosing extra creatine (above what I get in my diet) before long rides. I've had to give up most cycling the past couple of years due to chronic pain from neck injuries (hit by cars, twice -- cannot recommend it). I tried recumbents but disliked them -- I'd rather walk or jog than ride a recumbent. I've mostly switched to jogging and non-impact cardio in the gym -- elliptical and stepper. No perceptible help from creatine there, but I do only zone 2-3 efforts. But it does help with weight and strength training in the gym.
I have been taking creatinine since I was 47. Never drink caffeine after taking creatinine, caffeine takes blood out of cells. So the four hours after taking creatinine - no caffeine intake. Also, creatinine is a recovery supplement. Your liquid balance is affected, don’t take it during aerobic exercise, only after. Small amounts, much smaller than you were taking; as low as 1/3 teaspoon are all that is needed to maintain muscle strength but avoid weight gain. I am 74 years old now. Creatinine assists older people to build and maintain muscle strength. I am pleased that I learned about the benefits of creatinine consumption. It’s been physically life changing.
True, but he's a year older. Has he been training 30 second to 1 minute sprints like crazy in the last year? Unless he's being dishonest this stuff doesn't improve as you age..
Hey Ben, Thanks for watching! As I say in the video. The best power values I mention in the chart are my best values across durations from 15sec, 30sec 1 and 5 minutes. From when I was a pro ( 5+ years ago,) GCN presenter last 5 years and also the last year. I compared my efforts after a month of creatine to those efforts across those time frames. Of course this isn't fully scientific but without specific targeted training, I think the jump in 30sec and 1 min power was enough to sit up and take note of.
An nutrition professor from the way-old days used to say, "Eat a balanced diet, and eat it in moderation." That's probably all the nutritional advice most people need.
56yr old Cat3/C grade rider. Been taking for 3 months with a morning smoothie with beetroot, apple, ginger and celery. Best ever power numbers from 10-35 seconds (where races are won and lost) and 2hr power. Gained 2kg and FTP is increasing month by month. The cat is out of the bag 😂 get on the creatine.
I tried creatine some 20 years ago, but after a few days I realised that I had gotten extremely short-tempered. Not violent, but quick to feel irritated or offended. Normally my fuse is very long, but suddenly most of it had burned off overnight. So I stopped and let this side-effect wear off which took months, and I never used it again. I am not saying that this would happen to anybody else, I'm just saying please be aware of possible mental changes. I therefore recommend you make a daily record of your mood and feelings, at least in the beginning, when starting using a new supplement.
Creatine used to make me sleep. I've stopped and started creatine several times in the last 30 years. I no longer have to sleep extra while taking it. I've never noticed any negative effects from creatine usage. ✌
Creatine rules, but knowing how it works is important: it will pull more fluid into your muscles, especially if your protein intake isn't mainly meat. As such you need to hydrate more than you're used to. People talk about having a "quarter pump" when taking regular creatine and that can be associated with being hydrated and having that extra fluid present. I lift and cycle regularly and it has helped me maintain both sports, and I've also noticed the cognitive benefits. There's a reason why folks use it all the time. It's well-researched, it's safe, and there seems to be nothing but benefits (there is an association with hair loss, but more data is needed).
It's also worth noting 5mg is more than enough for everyone, unless you're a 250+lb bodybuilder muscle god, maybe that needs to he increased by a gram.
Have you ever taken creatine? What has your experience with it been like? Let us know in the comments! 💬
@@gcn I mostly do running, 90% of my cycling is commute. What I noticed is faster recovery and less fatigue, and that's enough benefit for me to keep taking it.
Yess for sure! I use it for myself and i recommend it to all of my athletes. It is definitely beneficial for your training. There is not much evidence but still a bit of evidence that it helps for recovery as well. For short bursts it is nessescary to hold the wheels in todays road racing races. The weight gain is marginal and has no negativ effect of the performance also at a climb.
Can a person take creatine if they are not training or working out?
@@Marc1May Research shows that it might help brain function as well, so I would say, yes.
I used it years ago when I was a body builder. The effects were phenomenal in the gym. More sets, less rest needed, super fast recovery. I didn't cycle at the time but I did run and found I had a lot of calf cramps and my running really suffered. Great for explosive power, hampered endurance sessions for Mr.
I think it's a great supplement but listen to what your body tells you when you're on it.
As a type 2 diabetic it has been transformational in resensitising my muscles to insulin and pulling fuel out of the blood into cells. A game changer if you are a diabetic athlete
Thank you so much for sharing your experience. This is encouraging to me as I personally battle with prediabetes.
Really? I'm afraid of creatine, you definitely gain mass with it.
@@vadymvv no need to fear it, if combined with exercise the potential weight gain is infinitesimally small, the reduction in blood sugar for me was 50% with a couple of days. Had to reduce my insulin injections rapidly and after 2 months I’ve stopped injections completely.
@vadymvv you're pulling water into your muscles. So depending on your muscle mass, you'll gain maybe 1kg. Big guys at the gym may gain 2kg. Really depends on body type and for most folks it's insignificant amount of weight.
@@Bigbrownepaul was that 50% reduction just by taking creatine, or did you make any other lifestyle changes? I find that quite a shocking result (as a physician)
Try some EPO next video.
LETS GOOOOOOO
You can naturally increase your EPO by donating plasma or by doing heat training
Lol
@@SteakandChains we don't want that we want the juice
LOL heat training like Tadej!!!
I ran track (Sprints) in HS and University in the early/mid 90s. I took creatine for part of one season, put on 3-5 pounds and my 8x200m intensive tempo repeats went from 26 seconds to 24 seconds with walk back recovery at the same RPE. (I was a mid 22 second 200m runner at the time). My strength in the gym also went up. In my case it 100% helped short duration power.
Despite the comments…. A great effort on a good video. I’ve been on Créatine for almost a year now and i noticed a difference in fitness, training adaptability and hard effort repeatability. The weight gain is the muscles being hydrated. It’s not a fat gain. 🙌 Connor
Nobody is claiming the weight gain is body fat tissue. For a serious cyclist a weight gain on top of the max. daily weight fluctuation is perceived as an anchor regardless of what tissue it comes from and gives blokes suicidal thoughts. On a good side though taking creating forces one to hydrate properly, as ignoring this usually leads to constipation and even more weight gain due to accumulation of💩in the digestive tract lol.
Thank you for sharing your experience 👏
@@82vittfluctuating weight leads to suicidal thoughts? In general or specifically as a result of creatine?
@@dh7314 It was a hyperbole. A figure of speech used to exaggerate, as cyclists often obsess about their bodyweight. Creating is actually great for brain health and can improve brain functioning in older age.
@@82vitt Man use hyperbole, but making flippant comments about suicide and depression is off.
Great research Conor! I am 47 and a social rider for the last 5 yrs. I have been taking creatine for 3 months and definitely notice improvement in my sprints up to a minute. The water retention is a good thing because my recovery times are better then in my 30s.
I have notice, and tested this 5 times, when I start taking Creatine that I get more cramping issues unless I increase my potassium, sodium and magnesium intake. Then I don't have the cramping issues. It 100% does help with my fitness though, both in my riding and recovery times. Being I am 56, that is really helpful for me.
this is true 👍
I noticed that too, if I mix it with some electrolytes like liquid iv or nuun when I take it, I helps a ton
Interesting, I tried creatine again recently and experienced muscle cramps too. Worst was in my abs 😮 I might have to try again and adjust my electrolytes with it, I'm 54 myself 🤔
@@paulbent6579 worth a shot! I can’t say I’ve ever gotten muscle cramps from it. I’m 32, but I have a heart condition that requires more blood volume so I’m usually more hydrated than the average bear, and I do electrolytes once or twice a day on top. I think the hydration and electrolytes really diminish the negatives, at least for me.
@@paulbent6579 creatine causes your body to need to retain more water, but a lot of people don't increase their electrolytes enough for their body to gain the water and still be balanced
Conor, this has been my favorite video of yours! Super honest, easy to understand, and a really good question. I love science experiments and I appreciate all of GCN's science projects.
XOXO
I used in 1998 while training for Ironman. Now 26 years later have started using again for the last 3 months and have found my recovery has improved, less cramps and more power, muscle mass. Also I feel more competitive in local races, plus less fatigue from work stresses. Will keep taking.
I used to take it years ago for weight training and it literally put over 20 kg onto my bench press in no time at all.
I recently took it to help with my cycling power and although i found it helpful I suffered terribly from cramps, especially in my hamstrings which had me rolling around the floor in agony a couple of times. My advice is to double your fluid intake if you intend on using it. 👍
¡Gracias!
thank you for the support 🫶
As a vegan you are totally deficient in creatine as if is mainly found in meats so theres a definative reason to take it if you follow a plant based diet. There is a product called creapure which is made in germany and is guaranteed pure and I would advise anyone taking creatine to sourse this as the impurity's found in several creatine supliments have been linked to kidney issues in the past.
I find the most notable side affect is memory improvement and I'm constantly thirsty, Ive never noticed a preformance boost, I like climbing but these days im painfully average weather i take it every day or not.
Great video.
Overall, probably the best nutrition video you guys have put out in a long time
Been using it for years for gym and spin sessions but not on the bike. Maybe I should. That very brand as well. I use one scoop. I mix it in with overnight oats with cinnamon, milk, sliced banana, blueberries and flaked almonds. Works for me and there's definitely a difference when I don't have it. I'll be 64 in a week and never been fitter or stronger but obviously not as fast. And all this while living with a form of blood cancer (luekemia) which I honestly wouldn't know I have - no side effects from my chemo teblets and I feel absolutely fine.
Damn, good on you mate!
Stay strong! 🥰
Che la forza sia con te amico ❤
Creatine doesn't know if you are taking it for the gym of for cycling.
Used to do the same overnight oats mix until I read this: "Researchers have found that the enzyme polyphenol oxidase (PPO) in certain fruits like bananas can reduce the absorption of heart-healthy flavanols, especially when combined with flavanol-rich ingredients like berries."
It's a supplement that you load and store in your muscles. If you used 5g daily you'll maintain stores in your muscles. Don't need to use it at certain times (although around training and meals with carbs and protein help with absorption)
So grateful for this video! I am 60 years old and a dedicated subscriber to your cycling videos and have been researching creatine on my own. This made my decision easy!
Really good video. I’d add the following - I’m an older, keen amateur and experienced, decently well-trained road cyclist, doing endurance events like L’Étape du Tour, but mainly interested in all-round health. So Vo2 max, strength, muscle retention all matter more than adding a little body weight. To this end I do weights 3-4 times a week as well as HIT and endurance sessions on the bike, indoors and out. My experience using creative during the past year or so has been positive. I obviously cannot attribute gains to creating alone but I feel and look fitter than 12 months ago, and my Vo2 max and interval training results have improved. Admittedly, the Vo2 result may be an illusion but the added strength and ability to perform in the.high aerobic and anaerobic zones for longer without lactate build and power loss seem greater, so my Garmin rewards me with a higher Vo2 estimate
Supplement companies could use 20% of the plastic and still easily fit the powder in. They're always at most 30% full.
Thats Marketing for you!!!! With cereals in boxes it's called settlement!
They're sold by weight. There's a lot of air in the powders as they're made and as that powder settles, it leaves the top of the container "empty".
@@brushylake4606 Not creatine. It is dense like sand. It is literally for ego. Like those enormous protein barrels. Some settling, but not THAT much.
@@brushylake4606 nah just marketing. looks more enticing... and bigger package = more real estate = bigger branding = free on-shelf advertising
haha and always someone will complain about too much paper in box, too much plastic in a box :)
I'm currently in a base training and gym block using creatine for the past two months. With zero anaerobic or Vo2 max training I just set my lifetime best power for three minutes (7.0w/kg). Your mileage may vary but its definitely helping my training!
Great video. Been taking it for three decades. I'm a recovering cancer patient, partial amputee. Always take it alongside my morning coffee, no issues whatsoever. Found it helps with short bursts of energy when needed. Judging by my ErgoRow graphs no longer than 90 seconds of effort.
Looks like your spoon is the same as mine. In that case one full spoon is actually 10g!
The instructions are a bit misleading as it says take one spoon (5g). However, if you look closely, there is a 5g line at half the spoon height! Also used a scale and a full one is indeed 9-10 grams!
100% agree on that,
Pleased I saw this post... I'm 6 months too late tho
Yes, always go by the actual gram measurement!
Thanks for pointing that out! Was using whole spoon.
Depending on your weight, 10g may be needed for the full effects. If you're around 70kg, 5g is good. But closer to 90kg, 10g is best.
I am 62 years old and have been taking creatine supplements (1 scoop with whey protein before a ride) which I do on Zwift 4-5 times a week. I take it to speed recovery as creatine production drops off with age. My latest Zwift ride included a number of sprints where I achieved three PBs and four top ten placements and one KOM a month ago.
I used to take performance creatine from Holland and Barrett as that seemed to really stimulate me but I cannot get that any more and I use the same Decathlon brand as Connor was using and a 3g dose.
Female cyclist and I also found, 50+ good for mental function and sore muscles. Started using in weight training but clearly great for cycling and would agree with sprinting and endurance sessions.
Interesting to hear from the cycling perspective and not surprised by the results which are consistent with other studies on its effects. I take it primarily for CrossFit and have gotten a small but noticeable boost from it.
This was a fantastic video, something alluded to, but not specifically mentioned is the fact that in the long term creatine will help you lift heavier weights in the gym, which will make you stronger and therefore increase your max power output and reduce chance of injury. I know that the majority of cyclists will not have weights as a common part of the training regimine, but for those looking for a more competitive edge and looking at some of the more punchy, stop-start racing like CX, it is a bit of a no-brainer to add in.
People mentioning taking it for some sessions, but not before bike rides, it doesn't work like that. As mentioned by Conor, it's already present in your muscles and in your diet. The supplement just allows higher levels of it, but it doesn't change immediately. You'll typically only really notice changes from creatine after taking it every day for 2 weeks or more. You will not notice the changes of creatine an hour after taking it.
Pic on the right is lit with two strip lights one on each side and a light at the front, legs have also been sprayed with either water or baby oil.
Pic on the left is lit from the right only, no baby oil:)
I have been taking creatine on and off. I don't take it for a performance point of view but to help with cognitive function. I would not recommend taking to much though. I do consume 3g everyday. I don't suffer from weight gain or water retention on creatine, not sure why. I actually lost weight after I started taking creatine but it could be due to a number of factors. All in all my experience with creatine is a positive one.
Why would you not recommend taking too much? Do you have any evidence for that? Have you taken too much and had bad results? 5 g is what the studies advise. Do you know something they don't?
Actually, daily reccommended dose depends on the weight of the person though, 0.1g/kg taken on regular basis. Creatine works by saturating the cells so seems like first results starts to be shown after 3-4 weeks of regular consumption
You can take as much as you like, once your cells are saturated your body just gets rid of it. There is absolutely no evidence that taking more than 5g is harmful. Obviously the more your body tries to get rid of, the more likely you are to experience bloating and diarrhea, this is a natural side effect of cretine's water retention. So if you feel those side effects lower sligthly the dose. However, there is absolutely no interest in taking more than 5g a day for any(!) person it's just wasting your money (except for some which already know exactly why and what to take). Many scientific papers have shown this over and over again
@@stuffbenlikesI tried the loading phase and it did not go well. I have a sensitive gut and I suffered a lot with bloating. But that's me. From my personal experience with loading phase I would not recommend it taking 25g a day. I have been taking 3g everyday for 6 months without any issues.
The water retention from creatine is stored in your muscles but it’s only usually a couple of pounds. But the muscle water retention is good for endurance rides with hydration.
That power curve while a pro is blowing my mind.
I'm 57 and have been taking Creatine and Beta Alanine for 2 months. Game changer. Beta-Alanine has benefits for shuttling lactate so you don't get the burn on efforts so much and Creatine for an increase in power.
Creatine Extreme from Protein Works has Beta Alanine in it. It's a great supplement.
Beta alanine made my itch all over so badly I had to stop taking it. I'd bought a huge bottle of it too :(
I read somewhere once that beta alanine works in conjunction with taurine and they should be taken together. If not, too much of one will deplete the other.
@@xnimmerx It tends to do that. I halve the dose to 1 gram and it's not too bad. 1.5 grams gets up there and 2 grams is like being on an ant nest.
Great video, your findings and results are exactly what I found using creatine, my 30 & 60 sec power shot up, my endurance didn’t get any quicker but I recovered quicker enabling me to repeat the effort, I was able to go all out on a climb more often, additionally I only used 2g a day to avoid gastric discomfort this obviously means it takes longer to saturate your system.
Creatine in mountain biking would help more than road cycling for amateurs due to short bursts of power on single-track climbing, and this is not a comment on whether one is better than the other.
Agree 💯 … although your hating on gravel riding like that was unnecessary 😂
@@Hunttherider naa I like all cycling lol
Cyclo Cross as well
@@thebikerei drawing the line 🤥
@@dre7767😢
I’ve taken creatine before rides for a while and before weight training and it definitely it helped. Though I’ve watched a few different videos, this is the first cycling video I’ve seen dedicated to it. Now GMBN needs to do one… excellent content as always.
I used to put this on my garden fence. I didnt realise it would improve my performance!
Your garden gnomes were yoked out of their little gnome trees.
nice one :)
you've probably still got a tin in the shed...just use that, it'll still be in date
Is that creatine or creosote?
😂
The thumbnail suggests it makes your legs shinier. Well worth it.
Creatine is the number one supplement because it is almost universally accepted as being effective. There are many, many studies proving so. For me, I found it effective but I only use 2g/day which helps limit fluid retention.
2g not 2mg.
@@Thezuule1corrected 👍🏻
Thanks Connor and GCN for a very open and informative evaluation. Makes me feel like trying it, who doesn't want more power and better recovery? The comments seem to indicate 1 to 5 gm daily works.
The most tested supplement ever. For cycling it works great after a training or a ride to speed up recovery
it doesn’t matter when you take it
And for gaining weight
@@invisiblescout6335 doesn't matter at all if you don't live in a mountainous area
You are mixing this up with protein. Protein helps for recovery and is best to be taken after some efforts.
@@stefanwagener if you get bloating from creatine, it's best to take it after a workout or else it can get uncomfortable
I've been using Creatine for quite a while and do cycle on and off. My body has the most positive effect after the first three days. My average speed when I am MTB' ing will increase by 1.5 to 2 mph and I feel a lot stronger. When I am getting ready for a race, I will train as usual and then start cycling with creatine 3 to 4 days before. I will continue supplementing for about a week then stop. I get used to the boost quickly. I would try this method instead of a full month. You will probably notice an increase in your endurance metrics. Take with juice.
So it has to be asked, when does the experiment of a creatine, beetroot and bicarb cocktail start?It makes sense anything that improves performance in any way take all of them as long as there's no health problems by doing so.
Great video, good to see the results!
Conor certainly could have used some of that water retention during Unbound.
This.
Creatine to me is a game changer. I’ve seen significant strength and size gains w/ 5g/day. Haven’t experienced the cramps like some mention, but then again I stay well hydrated with electrolytes.
As I understand it creatine constitutes 5% of your energy source and is positioned at the top end of the effort level. Our body produces creatine phosphate and supplements are based on creatine mono hydrate which needs to converted into creatine phosphate by the body using water and wasting 60 - 80% of what is initially supplemented. The storage reserves of the body are very small and mostly can be topped out with normal, healthy, targeted diet.
An interesting idea is that it improves the recovery of the ATP molecule - if it accelerates the conversion from ADP to ATP then its worth can be very interesting!
Great video Connor - thank you.
If youve ever taken creatine, it has extremely obvious benefits as a power or strength athlete, and some obvious downfalls as an edursnce athlete.
Been talking Creatine for over two years now. Noticed after a few months when lifting weights, gaining strength and muscle. I have mine in a it’s protein porridge. Gained a little weight water/muscle. Will continue to take.
As a renal patient 2 times kidney transplant I'm stunned you didn't ask a renal surgeon or consultant as I can assure you there have been many patients from the body building community that ended up on dialysis due to using this type of product daily over many years.
Id be very careful as the kidney is the ultimate organ that does so many functions especially for sport.
That's my tuppence worth
STRONG possibility that kidney failure on bodybuilders ain't from creatine .
To much (dairy based ) protein?
@@markhoward9355 that's a bit like drinking 10 pints of beer and then blaming the late night kebab for feeling ill in the morning.😂
@@paulaltena anolbolic steroids and HGH cocktails
If you're vegetarian or vegan, I think creatine is a must have. It's safe and you probably don't get much in your diet.
Reading here, the body creates creatine from amino acids present in nuts, seeds, legumes so unlikely to be a shortage. B12 is the only vitamin or mineral not really available on a vegan diet afaik, so supplementation required for that, eg everyday multi-vitamin, or a fortified food.
As a vegetarian I totally agree with this.
I think some of the gains are from Connor perfecting the Pogi helmet tuft. Totally makes you faster. 💪
I thought the same - a good 40 watts right there
Great video. Prior to discovering my love for cycling, I used to take creatine regularly for building bulky muscles. It’s been over a decade since I’ve taken any creatine and I’ve been more focused on cycling and maintaining a leaner physique. Really interesting to see the incorporation of creatine into cycling. Awesome video Connor!
My doctor said it may raise my blood pressure and if so to stop using it. It did and so I quit.
I might be wrong but I believe many blood pressure tablets work by reducing water retention, something to do with salts and osmosis. So as soon as increased water retention was mentioned I was thinking it would be a no go for me as a high blood pressure sufferer.
Yeah it's also not good to take if you have kidney disease or a transplant
Try creatine hcl, no water retention but still effective at increasing atp.
I am 48 and exercise regularly, including cycling. I know nothing about improving performance, but the fatigue I have experienced with age has significantly improved since I started using creatine. I can now train for three days in a row with a fraction of the usual fatigue.
That thumbnail was crazy deceptive.
How?
Why not? We havent seen any legs and if it had to do with creatine. @@mickgtir
Are you new to youtube?
“I also tried baby oil and the results shocked me.”
Call it clickbait. This shouldn't be a surprise
I started a few years ago. After a few months I looked a little more swole, noticed in before and after photos. It helped me get my sets down from 3 minutes apart to about 60 to 90 seconds apart.
had a full physiological body shutdown, given 12hrs to live, long story, but I know Creatine has assisted immeasurably with recovery of brain and muscle function (within the wider context of a loving environment, strict diet, and structural integration/Rolfing). just fyi. :]
I used it when I was in college for weight lifting. Heavier dosage and it did work but it did lead to some bloating and weight gain. However, in the last year or so I started taking it in low dose as you talked about and it has done wonders. I mix my spoon full in my peppermint tea before bed. I find that helps with the night time cravings and I sleep a bit better.
In addition I also put some in my preworkout for lunch gym sessions. (twice a week) I have found that I get a more consistent effort across my ~hour long session. Im not going for PRs every time. but I have found I get more repeatable solid efforts in across the duration.
Which has lead to getting more out of my time on the bike. (Enduro MTB. Climbs are stronger, a bit quicker, feeling better for the descents, etc)
As a parent, those times away from family to get on the bike are limited and I want to get the most out of them... and on the flip side, you are still "on" when you come home from emptying the tanks in the woods. So making the most out of those workouts and getting the nutrition in to support that.. must have.
In summary, yes, great results for training, riding, and living a more active life overall. 5 starts would recommend.
I’ve taken creatine for years on the bike and in the gym. But I’ve only used it pre-workout or pre-ride. & never more than 1/2 gram. Because it makes me feel funny. Hard to describe. Like I have increase anxiety if I take 5 grams. But the small amount does help my performance. I stay on the bike longer and lift more weight. Hills are easier. I’m 72 years old.
Appreciate the info. Good to learn about effect on kidneys.
I know what you mean! I bought creatine from one supplier, it tasted like i drank water with sand... and i felt funny/strange in my body/stomach so i didnt use it anymore. 2 years later i bought from another company... that disolved (is it that correct word?) much better in water and had a great peach taste. Now i am setting more power PB`s than ever before on those short (from 5-60 sec) sprints
Does it cause heart palpitations?
I get anxiety also taking 5g, I now take 3g no anxiety.
Great video! Maybe considering doing one on Glutamine as well?
Hey, thanks for sharing the idea; we'll take a look to see what we can do!
Conor enjoying new discoveries in 1994 😂
he was on the good stuff/ not these soft suplements
I’m 75. I heard about and started taking creatine at the start of the year. I still ride my 2 - 1000cc & 1100cc motorcycles. I started Creatine to restore my muscle mass lost during the COVID ‘sit-in’. IT WORKS! Take it in a small glass of ribena ‘no added sugar’ to take away the dry taste. I find I want to drink more water . All good.
Creatine gives you Photoshopped legs?
It's obviously a joke
@@mitchellsteindler No kidding? 🤭
😂😂😂😂 dead
@@mitchellsteindler ∆∆ This! ∆∆
We forgot to take the photo before starting the test, so it was necessary to digitally nerf Conor a little bit.
2:41 that was such a good opportunity to show that clip of Hank going down high speed in the corner 😂
I’m 47 and have been a recreational runner and cyclist since my 30’s. I started CrossFit earlier this year and decided to give creatine a try for the first time since sept. I have noticed no changes in my running and cycling. I recover better though. I’m lifting little more weight but also not by much. Recovery again better. Frankly I’m little disappointed but it’s been only 2-3 weeks maybe. Glad to see this video which addresses risks and benefits.
What did you expect? It doesn't work miracles, it just helps a bit. You are probably taking a low dose anyway.
Hi, has anything changed since?
When I raced CX 20 years I used creatine. I didn't notice a difference. Fast forward I was riding ultras, 6 and 12 hour events, I didn't notice any difference. I found a clean, well rounded diet is most beneficial.
It's been said that about 25% of the population will have little or no response to creatine supplementation. May still have some of the other positive benefits, like cognitive function, but no noticeable performance benefits.
Started taking this roughly 4 weeks ago after my Son kept talking about it. I did a fair bit of Internet research and was tempted to try it. I Cycle and go to the Gym. I will turn 64 in two weeks time. I must say I have noticed an improvement in my power on climbing hills and on general hilly rides of around 50 miles or so here in West Wales. It may all be in " my head " but in view of the multiple potential benefits plus my perceived increase in climbing leg power, I will continue to take my 6 grams per day.
Finally rubbed on the baby oil for the "after" thumbnail photo and the results shocked me.
r/bicyclingcirclejerk
Meaning?
@@Billy-cs4cc oil and lighting created the difference in the thumbnail, not the creatine. And now that I look closely at the enlarged image, I don't think they're the same person's legs.
Not bad, we only had sunflower oil available.
@@gcnP-Diddy causing a shortage 😩
Found it to be great.
Normal riding no difference but when you attack then hold tempo then have to go again, that second move has way more punch.
As an adult tracking RHR, HRV, etc. for the last several years through numerous training blocks I've introduced creatine into my program twice. First time was with the 20g loading phase and this last time without. Both times I've seen a direct correlation with increased RHR and decreased HRV as well as a higher RPE for hard efforts with no positives to show. I even tried to different brands to make sure the first round wasn't a poor quality supplement. For me, nothing positive about the experience.
Agreed with RPE 💨
I have been using it for nearly a year. As a ex amateur racer at 67 and still trying to hang with the big dogs, Creatine has helped. Primarily on short burst, think short steep hills and surges. However, recovery after hard efforts is the biggest plus. I'm a believer. I gained maybe a pound, but the power meter gained 5-10% on short hard efforts. More importantly, multi day hard rides seemed easier with quicker recovery.
Great insight and research by the GCN team. Thank you Conor for being the test subject and presenting an actual genuine curiosity on how it would effect your energy, endurance and overall performance. What are you next steps and do you continue to eat like a cyclist?????
Some thoughts about peak power. One of the things discussed is that in races where multiple sprints were part of it creatine might have come in useful. For most cyclists going up a hill would count as a one of many sprint efforts. For Triathletes passing zones (especially on hills) are often sprint efforts. Add to that the recovery benefits from training certainly make it attractive. One more thing for the older users, it has been suggested that it delays some aspects of aging in the brain. And I need all the help I can get there!
@15:48 you forgot to put the image, it's just black screen with effect
Amazing what some lighting and oil can do to give those legs some definition. Keep up the good work.
I used to take it when I lifted weights, but for me personally it is legit 2 kilos of water retention which i dont think is worth it for cycling
how big are you?
I took creatine for years weight training, when I got back into cycling I've been through several creatine cycles over the years and can say with pretty high confidence creatine gives me cramps on hard rides, something I've almost never experienced without creatine.
mix it with your protein drink. taste better
Crunchy protein drink? Nah
As a non cyclist, but a sprinter (swimming, rowing and running) this is super interesting. I'd always steered clear of creatine for the same reasons. Having to review this now.
it would be interesting to try it on an older person, like mid 60's to 70's that still rides a lot and as hard as they're comfortable with still.
I'd watch that video but do a before and after this time.
@@jimmyryan5880 exactly, after watching the video, I started reading the comments and I think I got more from them. but yeah, an older guy that never used or is using anything but rides consistently. preferably steel frame and down tube shifters Lol
funny the comment right next to this one in the feed as I read it is from a 73 year old
@@better.better seems to be a trend here
I'm 63 and still ride around 150 miles per week. I started taking it about 18 months ago and my results exactly match Connor's. My peak power used to top out around 950 W. After a month or so of taking 5g per day I suddenly started seeing sprints hit 1050-1100 W on my weekly group ride. This group rides the same route every week and there's one long hill where we do a sprint, so efforts are easy to compare over multiple weeks. My Strava data shows significant improvement in under 2 min. efforts, both peak and average power. I can't say I've seen the same improvement over longer efforts, but it doesn't seem to hurt either. I have experienced some weight gain, but I think the benefits are worth it overall.
I was taking it thirtyish years ago when I was still doing short track speed skating. I always thought that the greatest benefit to me was speedier recovery from short, intense efforts during competition, and I felt more ready to go again the day after a tough workout.
The weight gain was something I didn’t really notice at all. Probably did gain a tiny bit of water weight, but that paled compared to the lean muscle gain.
Please try beta alanine next!
Beta alanine + creatine + citrullin malate = power bomb
@PhoenixTVChannel so true so true..Im 47 years old and I've been using all it for over 25 years in the gym..beta alanine makes you itch but it works..creatine for strength but puts water around the muscle and cittrilline is good for blood flow and energy...the combo is amazing..
@@PhoenixTVChannelthis 💪🏽
Watch out for the ichy ring :)
my nose itches just thinking about it
I started taking creatine as I'm obsessed with nootropics and found out it was a nootropic so I got some high quality creatine and been taking it now for several months and it really helps improve my recovery in addition to the cognitive gains I wanted out of it.
Not a surprise, that's what I've always read creatine does, short time bursts of power. Good to see, but not surprising. I used it when I used to go to the gym, pre-cycling, and I don't know if it helped or not. Probably, but it's pretty minimal honestly. A good diet and proper sleep will beat supplements any day of the week. Now if you're already doing that, sure they could marginally help.
Powerlifter here: My stance has always been that it will help in high intensity but low time domain efforts like a sub-60 second sprint, but on the flats will be useless. But also, on the climbs it should also provide an advantage. Lastly, the weight gain from water retention is minimal, and you could always train w/ Creatine, and then de-load in the week before a race to dump the 1-2 kilo's you might be holding. Oh, and one more thing: The correct dosage is dependent on size/weight. Some lifters have seen benefits at as little as 3g/day, 5g is the general recommendation, and athletes over 200lbs should do 10g/day dosage. There is no downside/risk to taking a bit more than is needed.
I just assumed every pro in the last 20 years were taking creatine. Marginal gains. Making handle bar wrappings more aero. And then not using creatine in a sport that includes bursts of power? That's just weird.
Sure, a bit more water weight, but you can take a single gram or less, instead of the typical five.
The contamination aspect is valid, however.
I assumed every amateur was too. They recommend it to stop congestive decline too.
Visma lease a bike is not taking creatine, same as rbh. Gaining 2kgs of weight is so much worse than the "the higher ,if even mesurable, 30sec outpout".
@@m00s197
Creatine is the most researched supplement, and questioning if it is measurable is just dishonest.
2kgs? No. Maybe 0.8 for those tiny guys. Still significant, and something to take into account. And for a race with much climbing, that might be a net loss. But, considering how many races are decided by your 30 second power, that should outweight the downside for most roles.
But, still. That is only important for competitions. During off season, they should take it, to perform better in training, and have better recovery. If they don't, they are either very scared of contaminants, or they just need to start taking creatine during winter.
@@jimmyryan5880 Yes, I believe specially amateurs should take it, as for us 1kg is not a big deal and the health benefits are well proved at this point. Pros prioritize performance over health and overall wellbeing all the time. Not everything they do should be replicated
If you are a sedentary individual with a sensitive stomach there is not much reason to take it, but otherwise I think everyone should consider creatine. The benefits are incremental but are absolutely there. Yes in a strength contest I can get a couple more reps or a bit more weight, but generally how I feel during the set, the recovery, and the cognitive benefits are all as important to me.
be good if you linked the articles in the description.
Really great and informative video. Love it, thank you Conor!
At 54yrs...only thing that really helps is eat, ride, sleep and repeat.
uh and testosterone... That is a huge help.. I'm nearly your age.
A lot of sport scientists suggest to not take creatine with coffee because of bloating. Same goes for the loading phase. Loading with these high amounts can cause bloating and nausea. I never did that. Instead I simply take 5g of creatine every day. Using it daily since almost 5 years. I only hop off when I'm on vacation. Never had any side effects and my performance is much better with it. I don't do cycling though. I lift weights.
Conor's too young for the reason I have begun taking it - and that is to combat / slow down muscle wasting as I age. Passing sixty this year I have noticed a decline in strength - and not just a lower power (slightly) on the bike but in general overall. Hopefully this supplement will counter that aspect of aging...
I agree. It seems like creatine has the greatest potential benefits - physically and cognitively - for people as they get older. It's unfortunate that it is closely associated with bodybuilding and athletic performance.
It has cognitive benefits?@@michaelfretz814
I heard the same for older athletes you would benefit more. I'm trying it myself for the first time. Mixed it in protein shake after my ride for a quicker recovery? I can't eat meat anymore ( health problems). Confused when to take before or after riding?
@@davidcarino6500 I don't think there's any need for a specific timing for Creatin intake - just needs to be daily
I remember asking my old man (clinical pharmacologist) about creatine when it became more popular beyond the bodybuilding scene in the early 90s. He looked at the pot I had (I was taking it as a supplement for weight training for rugby) and he commented that the then ‘recommended’ daily intake was a scam, as there’s a max your body can store, so I was basically pissing the rest (and the money) away. He recalculated what I needed and dropped it by 70-80%. Good to see that 30 years later, the companies supplying the stuff are a little more honest about the intake needed.
I started taking creatine after age 60 when I slowed down significantly and struggled to close gaps on sprints and short climbs in fast group rides. The creatine definitely helped on those short duration hard efforts.
It also made me pee. A lot. So I needed to stop dosing extra creatine (above what I get in my diet) before long rides.
I've had to give up most cycling the past couple of years due to chronic pain from neck injuries (hit by cars, twice -- cannot recommend it). I tried recumbents but disliked them -- I'd rather walk or jog than ride a recumbent. I've mostly switched to jogging and non-impact cardio in the gym -- elliptical and stepper. No perceptible help from creatine there, but I do only zone 2-3 efforts. But it does help with weight and strength training in the gym.
I have been taking creatinine since I was 47.
Never drink caffeine after taking creatinine, caffeine takes blood out of cells. So the four hours after taking creatinine - no caffeine intake.
Also, creatinine is a recovery supplement. Your liquid balance is affected, don’t take it during aerobic exercise, only after.
Small amounts, much smaller than you were taking; as low as 1/3 teaspoon are all that is needed to maintain muscle strength but avoid weight gain.
I am 74 years old now. Creatinine assists older people to build and maintain muscle strength.
I am pleased that I learned about the benefits of creatinine consumption. It’s been physically life changing.
GREAT VIDEO …THANK YOU CONOR REALLY APPRECIATE THE INFO!!!
Why didn't you measure before starting creatine? 1 year between results means it's hard to attribute all that to creatine
Exactly!
True, but he's a year older. Has he been training 30 second to 1 minute sprints like crazy in the last year? Unless he's being dishonest this stuff doesn't improve as you age..
@@mmg486 oh of course , I agree but just seems odd to not measure a baseline before the intervention where you can define limited variables
This isn’t science….
Hey Ben, Thanks for watching! As I say in the video. The best power values I mention in the chart are my best values across durations from 15sec, 30sec 1 and 5 minutes. From when I was a pro ( 5+ years ago,) GCN presenter last 5 years and also the last year. I compared my efforts after a month of creatine to those efforts across those time frames. Of course this isn't fully scientific but without specific targeted training, I think the jump in 30sec and 1 min power was enough to sit up and take note of.
An nutrition professor from the way-old days used to say, "Eat a balanced diet, and eat it in moderation." That's probably all the nutritional advice most people need.
56yr old Cat3/C grade rider. Been taking for 3 months with a morning smoothie with beetroot, apple, ginger and celery. Best ever power numbers from 10-35 seconds (where races are won and lost) and 2hr power. Gained 2kg and FTP is increasing month by month. The cat is out of the bag 😂 get on the creatine.
Good presentation and information from Dr. Shepherd.
I tried creatine some 20 years ago, but after a few days I realised that I had gotten extremely short-tempered. Not violent, but quick to feel irritated or offended. Normally my fuse is very long, but suddenly most of it had burned off overnight.
So I stopped and let this side-effect wear off which took months, and I never used it again.
I am not saying that this would happen to anybody else, I'm just saying please be aware of possible mental changes. I therefore recommend you make a daily record of your mood and feelings, at least in the beginning, when starting using a new supplement.
Awesome video. Appreciated it , being a cyclist and pharmacist.
Creatine is prescribed by doctors for dementia patients
Creatine used to make me sleep. I've stopped and started creatine several times in the last 30 years. I no longer have to sleep extra while taking it. I've never noticed any negative effects from creatine usage. ✌
Creatine rules, but knowing how it works is important: it will pull more fluid into your muscles, especially if your protein intake isn't mainly meat. As such you need to hydrate more than you're used to. People talk about having a "quarter pump" when taking regular creatine and that can be associated with being hydrated and having that extra fluid present. I lift and cycle regularly and it has helped me maintain both sports, and I've also noticed the cognitive benefits. There's a reason why folks use it all the time. It's well-researched, it's safe, and there seems to be nothing but benefits (there is an association with hair loss, but more data is needed).
It's also worth noting 5mg is more than enough for everyone, unless you're a 250+lb bodybuilder muscle god, maybe that needs to he increased by a gram.