Latest Research on Creatine for Endurance Athletes: Breaking the “Gym-Only” Myth

Traditional Views on Creatine vs. Latest Findings

Traditional view: Creatine (Creatine Monohydrate) is a supplement exclusively for strength and power athletes, useless or even harmful for endurance athletes (due to weight gain).

Latest view: The 2021 ISSN updated position stand (Kreider et al., 2017; Antonio et al., 2021) indicates that creatine’s benefits extend far beyond muscle strength, including:

• Cognitive function maintenance (particularly under fatigue and sleep deprivation)
• Accelerated post-exercise recovery
• Performance maintenance at high altitude
• Recovery after injury
• Even potential antidepressant effects

Potential Benefits of Creatine for Cyclists

1. Cognitive Function: The Brain Also Needs Phosphocreatine

The brain is a high-energy-consuming organ, accounting for about 2% of body weight yet consuming 20% of energy. The phosphocreatine system in the brain is crucial for maintaining cognitive function.

Rae et al. (2003), Proceedings of the Royal Society B

• Creatine supplementation (5g/day for 6 weeks) significantly improved working memory and intelligence test performance

McMorris et al. (2006), Psychopharmacology

• Under sleep deprivation conditions, the creatine group showed significantly less cognitive decline than the placebo group

Implications for cyclists:

• Maintaining judgment during multi-day stage races (such as the Tour de Taiwan or self-supported long-distance tours)
• Making correct tactical decisions after prolonged riding
• Maintaining focus during the final stages of high-intensity races
• Cognitive clarity during night riding or pre-dawn departures

2. Recovery: A Tool for Consecutive High-Intensity Training Days

Cooke et al. (2009), Journal of the ISSN

• Creatine supplementation accelerated muscle damage recovery after high-intensity eccentric exercise
• The creatine group’s creatine kinase (CK, a muscle damage marker) was significantly lower than the placebo group at 48 hours post-exercise

Santos et al. (2004), Life Sciences

• After simulated triathlon training, the creatine group showed significantly reduced inflammatory markers (TNF-α, PGE2)

Implications for cyclists:

• Recovery quality during high-volume training periods
• Recovery between consecutive race days (such as stage races or weekend double races)
• Reduced risk of overtraining due to insufficient recovery

3. High-Altitude Performance: A Secret Weapon for Taiwan’s Mountain Roads

Taiwan boasts numerous high-altitude roads—Wuling (3,275m), Hehuan Mountain, Tataka, and more. In hypoxic environments, the phosphocreatine system becomes even more important.

Haughey et al. (2014), Journal of the International Society of Sports Nutrition

• Under simulated high altitude (equivalent to 4,000m), the creatine group showed superior cognitive function and aerobic performance compared to the placebo group

Turner et al. (2015), Medicine & Science in Sports & Exercise

• After acute high-altitude exposure, the creatine group maintained better blood oxygen saturation
• Recommended starting supplementation 5-7 days before ascending

Practical advice for the Wuling Challenge:

• Begin creatine loading 7 days before the event (20g/day divided into 4 doses)
• Or gradually increase body stores with a maintenance dose (3-5g/day) starting 4 weeks before the event
• Combining with beetroot juice may yield better results (the two mechanisms are complementary)

4. Repeated Sprint Ability: Key to Road Racing

While single long-duration steady-state riding may not be creatine’s strength, the characteristics of road racing—repeated accelerations, attacks, and chasing back to the peloton—are precisely where the phosphocreatine system shines.

Graef et al. (2009), Journal of Strength & Conditioning Research

• In repeated high-intensity interval testing, the creatine group maintained power output significantly better than the placebo group
• This directly corresponds to the demands of criteriums or hilly road races

Dosage Recommendations

Standard Protocol

No-Loading Protocol (Recommended for Riders Concerned About Weight Gain)

Intake Recommendations

• Take with carbohydrates: Insulin increases muscle creatine uptake (Green et al., 1996)
• Post-workout intake may be superior to pre-workout: Research by Antonio & Ciccone (2013) suggests slightly better effects when taken after training
• Use only Creatine Monohydrate: Other forms (such as HCl, ethyl ester) have no evidence of superiority over monohydrate

The Truth About Weight Gain: Cyclists’ Biggest Concern

How Much Weight Is Gained?

Typically 0.5-2.0 kg after the loading phase, primarily from increased intracellular water (not fat).

Quantitative Analysis of Climbing Impact

Using a 70kg rider with W/kg = 4.0 as an example:

• Original: 280W / 70kg = 4.00 W/kg
• After gaining 1.5kg: 280W / 71.5kg = 3.92 W/kg (2% decrease)

However, if creatine improves repeated sprint ability and recovery, the net benefit may be positive in stage races or criteriums.

Recommended Strategies

• Pure climbing races/mountain time trials: Consider discontinuing creatine 1 week before the event (baseline weight returns after approximately 4 weeks), reserving it only for high-altitude scenarios
• Criteriums/road races/stage races: Continue use; the benefits of repeated sprinting and recovery may outweigh the drawbacks of weight gain
• High-altitude events like Wuling: Recommended; the value of high-altitude benefits plus cognitive protection is substantial

Safety and Myth-Busting

Myth 1: Creatine Damages the Kidneys

Fact: In healthy individuals, no study has shown that creatine supplementation (at normal doses) impairs kidney function. The ISSN explicitly states this is misinformation. Creatine does cause a slight rise in blood creatinine, but this is a normal result of creatine metabolism and does not indicate impaired kidney function.

Those with existing kidney disease should still consult a physician.

Myth 2: Creatine Causes Cramping and Dehydration

Fact: Multiple studies actually show that creatine supplementation reduces the risk of cramping and dehydration (Lopez et al., 2009), possibly related to improved intracellular hydration status.

Myth 3: Cycling On and Off Is Necessary (Months On, Months Off)

Fact: There is currently no evidence that cycling is necessary. Studies with continuous supplementation for 5 years have found no safety issues. However, if you have a specific race requiring lower body weight, short-term discontinuation is a reasonable strategy.

Taiwan Purchasing Guide

Selection criteria: Creapure® certification (high-purity creatine monohydrate manufactured in Germany), or at minimum third-party purity testing.

Conclusion

Creatine is no longer exclusive to the gym. For serious cyclists, its benefits in cognitive function maintenance, recovery, high-altitude performance, and repeated sprint ability make it a supplement worth considering. The weight gain concern is real, but it can be managed through strategic use. At a cost of less than NT$5 per day, creatine may be one of the most cost-effective sports supplements available.

References: Kreider, R.B. et al. (2017). ISSN exercise & sports nutrition review update. JISSN; Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance. Proceedings of the Royal Society B.

Related Reading

• The Hidden Benefits of Creatine for Endurance Athletes: 7 Scientific Effects Beyond Short-Term Power
• Is Creatine Supplementation Useful for Endurance Sports? Scientific Analysis and Recommendations
• Creatine Supplementation for Cyclists: Evaluating Benefits During Power Training Phases
• Creatine Isn’t Just for Lifting: Hidden Uses and Evidence for Endurance Athletes