# To supplament with creatine or not **URL:** \ **Category:** Nutrition\ **Tags:** food\ **Created:** [July 21, 2024, 5:22pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904 "2024-07-21T17:22:46Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![ljuvlig-bawdy](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ljuvlig-bawdy/32/114749_2.png) [@ljuvlig-bawdy](https://www.trainerroad.com/forum/u/ljuvlig-bawdy)\ **Post date:** [July 21, 2024, 5:22pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/1 "2024-07-21T17:22:47Z")
- [No carbs or creatine](https://www.bulk.com/uk/products/clear-whey-isolate/bpb-cwhe) - [Some carbs and 3g creatine](https://www.bulk.com/uk/products/clear-all-in-one/bble-cwa1) I’m trying to have one shake (tangent is it a shake if it looks like fruit squash?) in the afternoon for a couple of reasons: I’m 90% vegetarian so should prob add to my diet and also drinking something that fills me up stops the snacking in the afternoon. There seem to be wildly different opinions on creatine for cyclists with pros and cons, clearly from other my posts I’m not at the sharp end of _anything_ so a bit of water retention and associated weight isn’t the end of the world (I still need to get head around my weight but more kettlebells and being strong is helping). If I stop the random snacking in the afternoon as the protein satiates me then even with water weight I’ll prob going to end up in a better place with a lower body fat. I know (or at least think I know) that you should be taking this after a workout for best use but I do some kettlebells before work/breakfast and ride after work before dinner so I think keeping enough protein/carbs to repair in a not perfect time is better than not at all? ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [July 21, 2024, 5:40pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/2 "2024-07-21T17:40:24Z")
> [@ljuvlig-bawdy](#): > > should prob add to my diet I’d want a clearer indication that I am deficient in something before starting to supplement on it. ---
**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\ **Post date:** [July 22, 2024, 5:00am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/3 "2024-07-22T05:00:41Z")
Yes, creatine is a no brainer supplement for everybody. The most well researched supplement, very safe, with tons of benefit besides increased strength (even less mental issues and higher iq) ---
**Author:** ![TrekTales](https://avatars.discourse-cdn.com/v4/letter/t/b38774/32.png) [@TrekTales](https://www.trainerroad.com/forum/u/TrekTales)\ **Post date:** [July 22, 2024, 5:18am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/4 "2024-07-22T05:18:04Z")
Yeah it should help with hunger and recovery. If it keeps you from snacking and fits your routine, go for it. Just see how your body reacts! ---
**Author:** ![Thomas\_Rigden](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/thomas_rigden/32/84844_2.png) [@Thomas\_Rigden](https://www.trainerroad.com/forum/u/Thomas_Rigden)\ **Post date:** [July 22, 2024, 10:00am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/5 "2024-07-22T10:00:49Z")
It is the most researched sports supplement, has very very few negative side effects (impacting a small number of people) and costs pennies. It should be a no-brainer for any person doing sport. ---
**Author:** ![AJS914](https://avatars.discourse-cdn.com/v4/letter/a/919ad9/32.png) [@AJS914](https://www.trainerroad.com/forum/u/AJS914)\ **Post date:** [July 22, 2024, 5:03pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/7 "2024-07-22T17:03:08Z")
I tried creatine for a long while. I didn’t notice anything and my FTP didn’t go up. I know that creative is the most studied sports supplement but I don’t think those studies really show much if any benefit for endurance sports. ---
**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\ **Post date:** [July 23, 2024, 7:15am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/8 "2024-07-23T07:15:22Z")
> [@mrtopher1980](#): > > You will find mixed information on cramping, some saying studies say it isn’t a problem and then 1000s of people saying it is. Creatine needs to be dissolved complete otherwise you can get cramps. Micronised Creatine dissolves more easily and regular Creatine monohydrate dissolves more easily in hot water. If it isn’t completely dissolved you can indeed get cramps ---
**Author:** ![kurt.braeckel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kurt.braeckel/32/116719_2.png) [@kurt.braeckel](https://www.trainerroad.com/forum/u/kurt.braeckel)\ **Post date:** [July 23, 2024, 1:34pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/10 "2024-07-23T13:34:47Z")
I disagree that creatine is “a no-brainer for any person doing sport.” I believe: - Creatine is safe for use by most anyone. - Creatine can improve your strength for moving maximal loads which can help make you stronger _provided you are lifting weights regularly._ - Creatine has a few other benefits outside of strength. - Creatine causes you to retain water in your muscle cells (which is why your % water went up). - The above is also why you gain weight with creatine and look bigger. - Creatine itself doesn’t make your muscles bigger - it’s the water (and any hypertrophy from the weight lifting). - Creatine has no measurable benefit to endurance performance. - Creatine might actually hinder endurance performance in situations where lower overall body weight is advantageous. There are reasons to take creatine. Improving endurance performance is not one of them. So as with all things, the question is “Why do you want to take Creatine?” In most cases, I do not recommend creatine to my athletes. Many have asked if they should, I ask them why, and in every case the answer to this point has been “not recommended.” So get clear on WHY you want to take it, and then ask the question if it’s going to _really_ help with that. There _are_ several great reasons to take it in my opinion. ---
**Author:** ![stonerider](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/stonerider/32/158103_2.png) [@stonerider](https://www.trainerroad.com/forum/u/stonerider)\ **Post date:** [July 23, 2024, 1:57pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/11 "2024-07-23T13:57:13Z")
I noticed my recovery from hard workouts was better once I started supplementing with creatine. My weight may have gone up 3 to 5 pounds but if I recover better and have more quality workouts that is a good trade off in my opinion. ---
**Author:** ![ljuvlig-bawdy](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ljuvlig-bawdy/32/114749_2.png) [@ljuvlig-bawdy](https://www.trainerroad.com/forum/u/ljuvlig-bawdy)\ **Post date:** [July 23, 2024, 2:58pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/12 "2024-07-23T14:58:07Z")
Road work isn’t my only focus, I enjoy the act of throwing Kettlebells about and muscling a MTB about so a few extra grams of water weight isn’t going to effect that. Plus let’s be honest I’m so far away from the sharp end I shouldn’t care about weight (but I do struggle with that thought). If I _look_ more muscled then considering I’m definitely middle aged I’ll be happy and it might actually improve the crushing “I’m fat” thoughts. So after reading this I’ve gone for the option with it, in a very artificial blue raspberry flavour! Quite tasty really. ---
**Author:** ![AJS914](https://avatars.discourse-cdn.com/v4/letter/a/919ad9/32.png) [@AJS914](https://www.trainerroad.com/forum/u/AJS914)\ **Post date:** [July 23, 2024, 3:02pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/13 "2024-07-23T15:02:37Z")
If one is lifting then they should give it a try. But don’t expect miracles! ---
**Author:** ![nialljf](https://avatars.discourse-cdn.com/v4/letter/n/9fc29f/32.png) [@nialljf](https://www.trainerroad.com/forum/u/nialljf)\ **Post date:** [July 23, 2024, 8:07pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/14 "2024-07-23T20:07:56Z")
Relevant article by Alex Hutchinson here: > **[Maybe Endurance Athletes Should Take Creatine After All](https://www.outsideonline.com/health/training-performance/creatine-endurance-athlete-research/?scope=anon)** > > Scientists reconsider the assumption that it only helps strength and power athletes ---
**Author:** ![Helvellyn](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/helvellyn/32/95205_2.png) [@Helvellyn](https://www.trainerroad.com/forum/u/Helvellyn)\ **Post date:** [July 23, 2024, 8:54pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/15 "2024-07-23T20:54:44Z")
Yep. My n=1 is that it’s good for an extra rep or two, especially on something like lateral raises or biceps curls. So if you’re doing silly things like finishing your work out with a lateral raise drop set Armageddon it’ll make a difference. So, if having decent shoulders is a priority, fill your boots. 😄 ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [July 23, 2024, 9:00pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/16 "2024-07-23T21:00:21Z")
Just throwing in another n=1 that I experienced weight gain and cramping. ---
**Author:** ![bmarum](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bmarum/32/132128_2.png) [@bmarum](https://www.trainerroad.com/forum/u/bmarum)\ **Post date:** [July 23, 2024, 9:18pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/17 "2024-07-23T21:18:43Z")
I’ve been taking creatine off and on (mostly on) since the late 1990s when it first came out. I’ve never had any cramping or stomach issues. If I stop and then start taking it again, I gain anywhere from 5-8 pounds. Since drastically reducing my red meat consumption a couple of years ago, I plan to take it for the foreseeable future. ---
**Author:** ![BCM](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bcm/32/137631_2.png) [@BCM](https://www.trainerroad.com/forum/u/BCM)\ **Post date:** [July 23, 2024, 9:55pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/18 "2024-07-23T21:55:22Z")
I’ve taken it fairly regularly, no cramping ever for me during all my endurance work, and I’ve cycled off before and didn’t notice any weight loss or gain when I cycled back on. If there was any, it was in my normal margin for weight up/down due to carbs / etc. Just cycled off again, but am not going to be watching weight after the next couple days because I’ll be on the road. ---
**Author:** ![Chevez\_Ezaneh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/chevez_ezaneh/32/142445_2.png) [@Chevez\_Ezaneh](https://www.trainerroad.com/forum/u/Chevez_Ezaneh)\ **Post date:** [July 24, 2024, 6:32pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/19 "2024-07-24T18:32:53Z")
I’ll make it easy for you - it’s a waste of money unless you are training for a flat road race or TT event. ---
**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\ **Post date:** [July 24, 2024, 6:44pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/20 "2024-07-24T18:44:01Z")
Creatine is never a waste of money, unless you eat around \>1.2-1.5kg of meat per day and the benefits of Creatine go way way beyond just lifting a few more kg or a few extra reps. Everyone that cares about their general health and well-being and eats less than 1.2-1.5kg of meat should supplement ---
**Author:** ![bmarum](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bmarum/32/132128_2.png) [@bmarum](https://www.trainerroad.com/forum/u/bmarum)\ **Post date:** [July 24, 2024, 6:57pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/21 "2024-07-24T18:57:26Z")
Agree 100%. Plus it is incredibly cheap. Out of all of the supplements I take, it would be one of the last to go if I were to cut back. ---
**Author:** ![AJS914](https://avatars.discourse-cdn.com/v4/letter/a/919ad9/32.png) [@AJS914](https://www.trainerroad.com/forum/u/AJS914)\ **Post date:** [July 24, 2024, 8:12pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/22 "2024-07-24T20:12:26Z")
> [@ArHu74](#): > > the benefits of Creatine go way way beyond just lifting a few more kg or a few extra reps. Everyone that cares about their general health and well-being and eats less than 1.2-1.5kg of meat should supplement Do you have any data/science/studies on this? I’ll even take a good theory from a phd who is not an influencer trying to sell a lifestyle or product. I tried it for months and noticed nothing. I didn’t see any extra well being or health benefits. [Next page](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904.md?page=2)