# 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:** 2
**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, 8:24pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/23 "2024-07-24T20:24:30Z")
Here’s one Chatgpt found for me on brain health/performance: - Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology (Berl). 2003 Oct;167(3):317-27. [PubMed](https://pubmed.ncbi.nlm.nih.gov/14561278/) ---
**Author:** ![K42](https://avatars.discourse-cdn.com/v4/letter/k/6de8d8/32.png) [@K42](https://www.trainerroad.com/forum/u/K42)\ **Post date:** [July 25, 2024, 12:26am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/24 "2024-07-25T00:26:12Z")
I started taking it and gained about 8 pounds. Also my sprints went from ~1200w or 1300w on very lucky days, but within a month or so of taking it I could hit ~1400-1500-- same training plan, no other changes, same RPE as before. I can hit \>1400w every ride. I’ve been taking it for almost a year now, initially at 7.5g per day for 6 months or so but now at 5g per day. ---
**Author:** ![WielkiKrzych](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/wielkikrzych/32/85234_2.png) [@WielkiKrzych](https://www.trainerroad.com/forum/u/WielkiKrzych)\ **Post date:** [July 25, 2024, 5:55am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/25 "2024-07-25T05:55:58Z")
I work in medicine often with teenagers, and more than once their parents ask me precisely about creatine, because they have heard the old myths about its bad effects on the health of at least the kidneys. So I have prepared a list of research on creatine, go ahead: Creatine reduces depression: > **[Open-label adjunctive creatine for female adolescents with SSRI-resistant...](https://pubmed.ncbi.nlm.nih.gov/21831448/)** > > Further study of creatine as an adjunctive treatment for adolescents with SSRI-resistant MDD is warranted. > **[A randomized, double-blind placebo-controlled trial of oral creatine...](https://pubmed.ncbi.nlm.nih.gov/22864465/)** > > The current study suggests that creatine augmentation of SSRI treatment may be a promising therapeutic approach that exhibits more rapid and efficacious responses in women with major depressive disorder. > **[Creatine monohydrate in resistant depression: a preliminary study - PubMed](https://pubmed.ncbi.nlm.nih.gov/17988366/)** > > This small, preliminary, open study of creatine monohydrate suggests a beneficial effect of creatine augmentation in unipolar depression, but possible precipitation of a manic switch in bipolar depression. Improves sleep: > **[Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior...](https://pubmed.ncbi.nlm.nih.gov/17046034/)** > > The effect of creatine supplementation and sleep deprivation, with intermittent moderate-intensity exercise, on cognitive and psychomotor performance, mood state, effort and salivary concentrations of cortisol and melatonin were examined. Subjects... > **[Effect of creatine supplementation and sleep deprivation, with mild exercise,...](https://pubmed.ncbi.nlm.nih.gov/16416332/)** > > Following 24-h sleep deprivation, creatine supplementation had a positive effect on mood state and tasks that place a heavy stress on the prefrontal cortex. > **[An open-label study adding creatine monohydrate to ongoing medical regimens...](https://pubmed.ncbi.nlm.nih.gov/19758235/)** > > Fibromyalgia is an ill-defined condition that causes pain and disability but still lacks effective treatment. The aim of this open-label study was to assess the efficacy of administering a food supplement, creatine monohydrate, in an "add on" to... Increases muscular and aerobic endurance: > **[Effect of two and five days of creatine loading on anaerobic working capacity...](https://pubmed.ncbi.nlm.nih.gov/14971965/)** > > The purpose of this study was to determine the effects of 2 and 5 days of Cr loading on anaerobic working capacity (AWC) using the critical power (CP) test in women. Ten physically active women randomly received 2 treatments separated by a 5 week... > **[The effect and safety of short-term creatine supplementation on performance...](https://pubmed.ncbi.nlm.nih.gov/17436778/)** > > The effects of short-term oral creatine (Cr) supplementation on exercise performance and on blood pressure and renal function were assessed. Thirty-five healthy, active duty, U.S. Army volunteers (20 men and 15 women; age, 22-36 years) at Fort Sam... > **[Effect of low-dose, short-duration creatine supplementation on anaerobic...](https://pubmed.ncbi.nlm.nih.gov/15903359/)** > > To examine the efficacy of a low-dose, short-duration creatine monohydrate supplement, 40 physically active men were randomly assigned to either a placebo or creatine supplementation group (6 g of creatine monohydrate per day). Testing occurred... Improves brain function and reduces post-traumatic brain damage: > **[Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation -...](https://pubmed.ncbi.nlm.nih.gov/11985880/)** > > While the role of creatine in preventing muscle (peripheral) fatigue for high performance athletes is well understood, its biochemical role in prevention of mental (central) fatigue is not. Creatine is abundant in muscles and the brain and after... > **[Cerebral energetic effects of creatine supplementation in humans - PubMed](https://pubmed.ncbi.nlm.nih.gov/17185404/)** > > There has been considerable interest in the use of creatine (Cr) supplementation to treat neurological disorders. However, in contrast to muscle physiology, there are relatively few studies of creatine supplementation in the brain. In this report, we... > **[Prevention of traumatic headache, dizziness and fatigue with creatine...](https://pubmed.ncbi.nlm.nih.gov/18053002/)** > > More specific examinations including brain spectroscopy for in vivo evaluation of Cr can be done, in order to draw conclusions for the optimal duration and manner of Cr supply, as well as its possible role for the prevention of TBI complications, in... Decreases myostatin that blocks muscle growth: > **[Effects of oral creatine and resistance training on serum myostatin and GASP-1...](https://pubmed.ncbi.nlm.nih.gov/20026378/)** > > Myostatin is a catabolic regulator of skeletal muscle mass. The purpose of this study was to determine the effect of resistance training for 8 weeks in conjunction with creatine supplementation on muscle strength, lean body mass, and serum levels of... Supports longevity: > **[High-performance capillary electrophoresis-pure creatine monohydrate reduces...](https://pubmed.ncbi.nlm.nih.gov/8774269/)** > > 1. A randomized, double-blind, placebo-controlled trial utilizing creatine as a potential lipid-lowering agent was conducted to determine plasma lipid, lipoprotein, glucose, urea nitrogen and creatinine profiles in men and women ranging in age from... > **[Oral creatine supplements lower plasma homocysteine concentrations in humans...](https://pubmed.ncbi.nlm.nih.gov/15168891/)** > > Creatine supplements may be an effective adjunct to vitamin supplements for lowering tHcy. > **[Creatine supplementation decreases oxidative DNA damage and lipid...](https://pubmed.ncbi.nlm.nih.gov/22080314/)** > > Rahimi, R. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise. J Strength Cond Res 25(12): 3448-3455, 2011-Creatine (Cr), or methyl guanidine-acetic acid, can be either... > **[Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled...](https://pubmed.ncbi.nlm.nih.gov/20881878/)** > > Creatine supplementation combined with an exercise program improves glycemic control in type 2 diabetic patients. The underlying mechanism seems to be related to an increase in GLUT-4 recruitment to the sarcolemma. > **[Creatine monohydrate and resistance training increase bone mineral content...](https://pubmed.ncbi.nlm.nih.gov/16222402/)** > > Our purpose was to determine the effects of creatine supplementation combined with resistance training on bone mineral content and density in older men. Twenty-nine older men (age 71 y) were randomized (double blind) to receive creatine (0.3 g/kg... > **[Creatine supplementation augments the increase in satellite cell and...](https://pubmed.ncbi.nlm.nih.gov/16581862/)** > > The present study investigated the influence of creatine and protein supplementation on satellite cell frequency and number of myonuclei in human skeletal muscle during 16 weeks of heavy-resistance training. In a double-blinded design 32 healthy,... > **[Effects of creatine supplementation in Rett syndrome: a randomized,...](https://pubmed.ncbi.nlm.nih.gov/21654506/)** > > CMH supplementation increases global DNA methylation statistically significantly. Scores were lower for creatine than for placebo reflecting clinical improvement but not reaching statistical significance. Biochemical variables of... Increases strength, mass and recovery: > **[Effect of creatine monohydrate in improving cellular energetics and muscle...](https://pubmed.ncbi.nlm.nih.gov/20395096/)** > > Randomized, placebo-controlled single blinded study was carried out to evaluate the effect of oral creatine supplementation on cellular energetics, manual muscle test (MMT) score and functional status in steroid-naive, ambulatory boys suffering with... > **[Creatine for treating muscle disorders - PubMed](https://pubmed.ncbi.nlm.nih.gov/23740606/)** > > High quality evidence from RCTs shows that short- and medium-term creatine treatment increases muscle strength in muscular dystrophies. There is also evidence that creatine improves functional performance in muscular dystrophy and idiopathic... > **[Comparison of creatine ingestion and resistance training on energy...](https://pubmed.ncbi.nlm.nih.gov/11735088/)** > > This study determined the effects of 28 days of oral creatine ingestion (days 1 to 5 = 20g/d; \[5 g 4 times daily\]: days 6 to 28 = 10 g/d; \[5 g twice daily\]) alone and with resistance training (5 hours/week) on resting metabolic rate (RMR), body... > **[Effect of creatine supplementation on body composition and performance: a...](https://pubmed.ncbi.nlm.nih.gov/12945830/)** > > ES was greater for changes in lean body mass following short-term CS, repetitive-bout laboratory-based exercise tasks \< or = 30 s (e.g., isometric, isokinetic, and isotonic resistance exercise), and upper-body exercise. CS does not appear to be... > **[Effect of creatine and weight training on muscle creatine and performance in...](https://pubmed.ncbi.nlm.nih.gov/14600563/)** > > Biopsy samples indicated that total creatine (TCr=free Cr + PCr) was significantly lower in VG compared with NV at baseline (VG=117 mmol.kg(-1); NV=130 mmol.kg(-1); P\<0.05). For Cr subjects, there was a greater increase in PCr, TCr, bench-press... > **[Creatine supplementation enhances muscle force recovery after...](https://pubmed.ncbi.nlm.nih.gov/19490606/)** > > The major finding of this investigation was a significant improvement in the rate of recovery of knee extensor muscle function after Cr supplementation following injury. > **[The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A...](https://pubmed.ncbi.nlm.nih.gov/35218552/)** > > Overall, our meta-analysis demonstrated a paradoxical effect of CrM supplementation post-exercise, where CrM appears to minimise exercise-induced muscle damage as an acute training response, although this trend is reversed as a chronic training... > **[Effects of creatine on body composition and strength gains after 4 weeks of...](https://pubmed.ncbi.nlm.nih.gov/14967873/)** > > This study examined the effects of Cr supplementation on muscle strength in conjunction with resistance training in nonresistance-trained males utilizing strategies previously reported in the literature to help optimize muscle CR uptake. Nineteen... ---
**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 25, 2024, 7:25am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/26 "2024-07-25T07:25:01Z")
Excellent and yet it still only barely scratches the surface of all the proven benefits of Creatine @AJS914 ---
**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 25, 2024, 9:44am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/27 "2024-07-25T09:44:27Z")
> [@WielkiKrzych](#): > > So I have prepared a list of research on creatine The existence of research being done is not being contested. The conclusions drawn on this thread are. [![](https://global.discourse-cdn.com/trainerroad/original/3X/2/b/2b91f26f3361a15e8828bd133a27930bb6fffd6f.jpeg "How to Critically Analyze Scientific Research (Ask a Cycling Coach 299)") ](https://www.youtube.com/watch?v=LFjtiybnxbk) > **[How to Analyze Scientific Research - TrainerRoad Blog](https://www.trainerroad.com/blog/how-to-analyze-scientific-research/)** > > Science is at the heart of what TrainerRoad does, and that means evaluating the latest research. Whether it’s creating new training plans or preparing for d ... ---
**Author:** ![ChrisDe](https://avatars.discourse-cdn.com/v4/letter/c/c57346/32.png) [@ChrisDe](https://www.trainerroad.com/forum/u/ChrisDe)\ **Post date:** [July 25, 2024, 10:33am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/28 "2024-07-25T10:33:27Z")
From my research, the effect may depend on your methylation status. If you are an overmethylator, you probably already produce all the creatine you need. If you are a strong undermethylator like me, it will help a lot, and will save the methyl for other important functions. Since i started taking creatine a few months ago, among other things to support methylation, my recovery is so much better, my nearly daily migraines are gone, and short efforts are not crushing me for hours as they used to do. ---
**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 25, 2024, 11:43am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/29 "2024-07-25T11:43:03Z")
The only thing really relevant (IMO) for most cyclists is Will Creatine improve aerobic performance, hydration, cramping? (Unknown, no evidence) Will creatine hurt in terms of cramping or weight gain? (Anecdotally, Yes for some people, no for others) And in some cases, will it help short / anaerobic and sprint power (Yes, pretty definite it can along with strength training) ---
**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 25, 2024, 11:45am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/30 "2024-07-25T11:45:49Z")
> [@WielkiKrzych](#): > > increases muscular and aerobic endurance: The studies you quoted do not address muscular and aerobic endurance improvement so your conclusion / label is wrong based on those citations. Maybe you meant to include others? The pushup one - No Difference (read it). The other two specifically address anaerobic capacity not aerobic. ---
**Author:** ![Jorgito](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jorgito/32/12895_2.png) [@Jorgito](https://www.trainerroad.com/forum/u/Jorgito)\ **Post date:** [July 25, 2024, 9:16pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/31 "2024-07-25T21:16:47Z")
We got your point… A lot of studies ---
**Author:** ![SarahLaverty](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sarahlaverty/32/99468_2.png) [@SarahLaverty](https://www.trainerroad.com/forum/u/SarahLaverty)\ **Post date:** [July 25, 2024, 9:16pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/32 "2024-07-25T21:16:53Z")
I’d echo your sentiments @kurt.braeckel. The studies we have looked into, and discussed on the podcast, are largely in agreement with this perspective too. We discuss creatine for cyclists in the podcasts below: [![](https://global.discourse-cdn.com/trainerroad/original/3X/3/a/3a0e6ade1bcc43e3575a00f69113e4aea54c5877.jpeg "Avoid Creatine for Cyclists? + More Topics – Research Review – Ask a Cycling Coach Podcast 472") ](https://www.youtube.com/watch?v=wRk-kOLcGIg&t=979) [![](https://global.discourse-cdn.com/trainerroad/original/3X/a/e/aed8a2720fdcec00c01582f48b59904b77fd12e8.jpeg "The Effect of Creatine on Performance and Recovery (Ask a Cycling Coach 250)") ](https://www.youtube.com/watch?v=09gRQH0ug5w) Hope this helps! ---
**Author:** ![Jorgito](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jorgito/32/12895_2.png) [@Jorgito](https://www.trainerroad.com/forum/u/Jorgito)\ **Post date:** [July 25, 2024, 9:25pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/33 "2024-07-25T21:25:50Z")
Personal experience: tried a pre workout powder before a ride with some stronger riders (4 hours gravel ride), I felt like doped, I could not only maintain the speed of them but also challenge them. I was so surprised of the results that checked the ingredients of the pre workout and creatine was there along with alanine and caffeine. Now, when I know there is going to be a very challenge ride, I drink the mix. Thinking it was like steroids I googled about it and seems to be a very investigated chemical. Btw, your are flexitarian (like Arnold and me), not 90% vegetarian ---
**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 25, 2024, 9:47pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/34 "2024-07-25T21:47:09Z")
I don’t doubt you took something that made you feel stronger, but one dose of creatine before a ride wasn’t what caused it. ---
**Author:** ![Jorgito](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jorgito/32/12895_2.png) [@Jorgito](https://www.trainerroad.com/forum/u/Jorgito)\ **Post date:** [July 25, 2024, 10:09pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/35 "2024-07-25T22:09:50Z")
Same result on subsequent challenged rides, nothing else used that i have not used in the past. I saw my HR and it was high according to the efforts, but it was like the “suffering” switch in my mind was bypassed. It was the preJYM pre-workout i used that time, i consulted with a physicoculturist friend about the ingredients to make sure there is nothing bad like steroids, and he told me the most likely ingredient causing that effect was the creatine. Now i use a different creatine mix because the prejym is expensive, and on challenged efforts not using it i can feel i cannot complete the workout than when using it. Also, I noticed the effects faded on longer efforts, and if used very frequently i don’t see a difference, like i am already used to it, saturated, but after a couple of weeks not using it the effects is mor noticeable ---
**Author:** ![Jorgito](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jorgito/32/12895_2.png) [@Jorgito](https://www.trainerroad.com/forum/u/Jorgito)\ **Post date:** [July 25, 2024, 10:45pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/37 "2024-07-25T22:45:00Z")
The effects i described was basically with the prejym pw. After several rides later, remember i only used it on those hard rides, the effect was not felt like the first usages. And again, the effect is not an endurance effect since it faded after the first max 2 hours after drank it. My current mix is 5g of creatine, a pinch of ananine ( more causes itch), and a serving of xtend bcaa aminoacids. The effect is not that strong as the first time with the prejym but my feelings is that it helped me complete a hard workout. Maybe that batch or bottle of prejym i used the first time, it had something else not on the normal formula, or the mix settled in a way some of the ingredients ratios were higher on the top, but i am still intrigued what happened. That strong doping effect i have not be able to replicate it again. ---
**Author:** ![giventotri](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/giventotri/32/154888_2.png) [@giventotri](https://www.trainerroad.com/forum/u/giventotri)\ **Post date:** [July 25, 2024, 10:51pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/38 "2024-07-25T22:51:44Z")
The way you’re describing it sounds more like a placebo effect than anything. ---
**Author:** ![Jorgito](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jorgito/32/12895_2.png) [@Jorgito](https://www.trainerroad.com/forum/u/Jorgito)\ **Post date:** [July 25, 2024, 10:54pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/39 "2024-07-25T22:54:36Z")
The current mix, probably… but if a placebo helps me complete hard workouts, thats a good placebo for me. ---
**Author:** ![AJS914](https://avatars.discourse-cdn.com/v4/letter/a/919ad9/32.png) [@AJS914](https://www.trainerroad.com/forum/u/AJS914)\ **Post date:** [July 25, 2024, 11:13pm UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/40 "2024-07-25T23:13:39Z")
> [@Jorgito](#): > > I felt like doped, I could not only maintain the speed of them but also challenge them. I was so surprised of the results that checked the ingredients of the pre workout and creatine was there along with alanine and caffeine. You can definitely feel doped on beta alanine and caffeine. I doubt though that it would make enough difference to allow you to hang with much stronger riders. Beta alanine will make you tingle! There is no immediate effect with creatine. You aren’t going to feel it in a single workout. Creatine needs to be taken daily to build up in the tissues. ---
**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 26, 2024, 3:19am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/41 "2024-07-26T03:19:25Z")
Likely placebo and caffeine. Beta Alanine (especially) and creatine take long term supplementation to make any kind of difference. The only supps worth taking pre workout or event are caffeine and BeetIt Sport IMO. Measurable differences for me. Now if taking MegaManMax preworkout powder makes you feel like a stud and the placebo works, then have at it as long as it’s clean. ---
**Author:** ![selfrighteouscyclist](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/selfrighteouscyclist/32/12908_2.png) [@selfrighteouscyclist](https://www.trainerroad.com/forum/u/selfrighteouscyclist)\ **Post date:** [July 28, 2024, 7:55am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/42 "2024-07-28T07:55:11Z")
I’m a competitive endurance rider, who also does a few crits with my local club. My N=1 experiment for the past month has been a smoothie containing a beetroot, a green apple, knob of ginger and celery leaves and stalks. First 5 days I added 20g creatine (never used before) and then dropped to 5g daily. I usually drink 2/3 before a ride and 1/3 late afternoon (alternative to snacking) or an hour before racing on the two occasions I’ve raced. Observations 1. Lower perceived effort an HR on rides after consuming beets. 2. Two races (crit and kermesse) and two podiums in fields of 22 and 11 against riders I’ve never beaten before 3. Put on 2kg 4. PB numbers on 30-40 second sprints (which is usually where the race is decided) 5. Lower rate perceived effort I was guided by this research and will do a two week cycle of no creatine after about 12 weeks > **[Nutritional Ergogenic Aids in Cycling: A Systematic Review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11174392/)** > > This systematic review aimed to evaluate the effectiveness of the independent or combined use of nutritional ergogenic aids belonging to Group A of the ABCD classification by the Australian Institute of Sport (AIS) in the context of cycling... ---
**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 28, 2024, 9:53am UTC](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904/43 "2024-07-28T09:53:07Z")
Why will you cycle off creatine after 12 weeks? I’ve heard it’s safe to take 5 grams daily continuously. [Previous page](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904.md?page=1) [Next page](https://www.trainerroad.com/forum/t/to-supplament-with-creatine-or-not/94904.md?page=3)