72. CREATINE FOR CYCLING: ENHANCING PERFORMANCE AND RECOVERY BY JEFF ROTHSCHILD PhD

Photo by FitNish Media on Unsplash

1. What is Creatine?

Creatine is a naturally occurring compound stored in muscles as phosphocreatine, which acts as a rapid energy reserve to regenerate energy (ATP) during high-intensity, short-duration efforts (e.g., 1–10 s sprints). Most often associated with strength and sprint sports, its role in energy metabolism makes it a promising supplement for cyclists—especially during repeated accelerations and sprint finishes.

---

2. Why Can Creatine Be Used in Cycling and Endurance Sports?

Although cycling is largely an endurance sport, many race scenarios include surges, attacks, and final sprints where a quick burst of anaerobic power can be decisive. By increasing intramuscular phosphocreatine stores, creatine supplementation can:

1. Enhance rapid energy production during these high intensity efforts

2. Improve recovery between repeated sprints by accelerating the replenishment of energy stores

3. Potentially support greater training adaptations through an increased capacity to perform additional high intensity work

---

3. Does Creatine Boost Race Performance?

Research has shown that creatine supplementation can be beneficial in scenarios involving repeated sprints or sudden surges—common in criteriums, track cycling, and stage races. While the benefits for steady-state endurance events are less pronounced, its role in boosting anaerobic work capacity and enhancing sprint performance is well documented.