by Brian Maslach
Creatine gets a lot of attention, and for good reason. It’s one of the most researched sports supplements (second only to caffeine) in the world, and lately I’ve seen it promoted by countless “experts” for cyclists. Some of the recent studies suggesting that creatine can offset the effects of sleep deprivation and enhance cognitive function were compelling enough for me to give it another try.
A Little Background
Creatine is an amino acid that your body naturally produces, even if you’ve never supplemented with it. It’s synthesized in the liver, pancreas, and kidneys from the amino acids glycine and arginine, at a rate of about one gram per day for the average healthy person. It’s also found in animal-based foods such as beef, pork, chicken, fish, dairy, and eggs.
Athletes often use creatine to boost performance in high-intensity, intermittent activities that require rapid recovery. It’s especially popular among strength athletes because it allows for greater training volume, which can translate into increased strength, muscle mass, and performance.
My History with Creatine
I first tried creatine monohydrate more than 20 years ago when my training focused on improving uphill cycling performance for road and mountain bike races. Back then, the associated weight gain was a dealbreaker, and I discontinued use after a short trial.
Fast forward to today: my goals have shifted. While I still value performance, I’m now equally interested in health, well-being, and longevity. The newer research intrigued me enough to experiment with creatine again.
The Experiment
I supplemented with about 5 grams of pure creatine monohydrate daily, mixing it into my morning smoothie. As expected, I didn’t experience any gastrointestinal issues (a potential side effect of creatine supplementation).
After a few weeks, I noticed my muscles felt fuller, and my clothes fit a bit more snugly. I likely gained some water weight, though I couldn’t say how much since I haven’t stepped on a scale in years. The extra weight didn’t seem to affect my cycling performance on flatter routes, where added mass isn’t as much of a liability.
The Downside: The “Pump” Problem
However, I did notice a problem during short, high-intensity efforts on the bike, like those that happen during fast group rides. My calves, and occasionally my hamstrings and adductors, would become so engorged (“pumped”) with blood that I had to back off until the sensation subsided. It felt like my calves were seizing up right when the pace was picking up. Ironically, this is the kind of muscle pump a bodybuilder might want, but for me it meant getting dropped from the group ride.
At first, I didn’t connect the issue to creatine. I assumed my “tight” calves were due to a lack of stretching or simply being out of practice with this type of effort. But even after weeks of consistent stretching and foam rolling, the pump became more pronounced, and that’s when I began to suspect the supplement.
Where Things Stand Now
It’s been about a week since I stopped taking creatine, and my legs already feel better. Tomorrow’s “beatdown ride” will be the real test.
Based on my experience, I’m hesitant to recommend daily creatine monohydrate supplementation for cyclists aiming to maximize performance. It’s unfortunate, because the research on creatine’s overall health benefits is overwhelmingly positive, spanning cognitive function, muscle recovery, and even skin health (some studies suggest topical creatine may improve skin tone and reduce UV damage).
For now, I plan to let my body return to baseline without supplementation. In the future, I may experiment with smaller or occasional doses during periods of poor sleep to see if I can capture some of the cognitive benefits without the negative effects on my legs.
What about you? Have you tried creatine? If so, what form and dose worked (or didn’t) for you? I’d love to hear how your experience compares. Drop a comment below.
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