Creatine is one of the most popular sports supplements, second only to protein powder in terms of its effectiveness and evidence base. It has a reputation for being a muscle food, coming into its own as a supplement for high-intensity, short duration activities. But it’s a common misconception that creatine’s only purpose is in helping to bulk up – in fact, it has far wider applications.
While creatine does support muscle hypertrophy, there’s plenty of research to show that its primary function – as an energy-storing molecule – is effective across a range of disciplines including running, rowing and riding in helping to generate rapid energy during explosive efforts. Now, that sounds a little more useful for us cyclists, doesn’t it?
Dr Kristyen Tomcik is an assistant professor in the department of nutrition at Case Western Reserve University, Cleveland, Ohio, USA. He earned his PhD in exercise science, focusing on creatine and carbohydrate co-supplementation in elite athletes.
Dr Scott Forbes is a sports scientist at Brandon University, Manitoba, Canada, where he is the department chair of physical education studies. His research focuses on nutrition and training to enhance athletic performance.
