I tried CREATINE for 6 weeks … here's what happened

Introduction

In preparation for the Australian Masters National Championships, I decided to try creatine supplementation for six weeks. My experience with this supplement revealed a mix of benefits and drawbacks, leading to some intriguing insights. In this article, I'll break down my journey into three main components: how I used the supplement, the positives and negatives I experienced, and the overall impact it had on my cycling performance.

How I Used Creatine

I began my creatine supplementation in early November 2022, with the national championships scheduled for early January 2023. Ideally, I would have started earlier, but I was recovering from an illness that delayed my training.

Loading Phase: For the first week, I underwent a loading phase, taking 5 grams of creatine four times a day.
Maintenance Phase: Following the loading phase, I transitioned to a maintenance phase, where I took 5 grams of creatine daily at any time throughout the day.

Creatine is a cost-effective and tasteless powder, which made it easy to incorporate into my daily routine. I typically added it to my post-ride shakes or even sprinkled some in my morning coffee, especially during the loading phase.

Notably, I stopped taking creatine entirely seven days before the race, a strategy I chose for personal reasons related to weight management and hydration.

The Positives

The results of my creatine supplementation were evident in several ways:

FTP Increase: My Functional Threshold Power (FTP) rose from 320 watts to 330 watts—an increase of 10 watts—a tangible improvement in my cycling.
Performance Improvements: In the past, I had struggled on the Mount Bunyah climb, getting dropped during the first lap. In 2023, I not only completed all laps but also found myself leading the climb and securing a podium finish.

Digging deeper into the numbers, I noticed significant improvements in my ability to maintain power over repeatable efforts lasting between four to eight minutes. Initially, I could push around 350 watts for my first two efforts of a 4x8-minute session, but found myself reaching 360-370 watts for my third and fourth efforts toward the end of my training block.

One of the most rewarding outcomes was the boost in my energy levels after rides. I felt less fatigued and more present at home, especially throughout the busy Christmas and New Year period. I’ve often found that increased training results in heightened fatigue, affecting my daily life. It was refreshing to experience increased energy without excessive fatigue this time around.

The Negatives

However, every coin has two sides. While creatine offered many benefits, I also experienced some notable drawbacks:

Weight Gain: I typically maintain a weight of around 63 kilos, but during the loading phase, my weight spiked to 67.4 kilos within ten days. After the loading phase, it stabilized at 66 kilos throughout December. While some of this may have been attributed to the holidays, it's undeniable that the additional weight impacted my watt-per-kilo ratio during climbs, making me feel less comfortable.
Stomach Issues: During the loading phase, I endured bloating, cramping, and even diarrhea. Although these symptoms subsided in the maintenance phase, I dealt with continuous gas discomfort, which became a topic of concern at home.
Dehydration: I also faced noticeable dehydration. I often felt excessively thirsty, likely exacerbated by the creatine. Managing hydration became somewhat challenging, and I struggled to drink enough during rides.
Limited Sprint Gains: Despite all the positive effects, I saw no improvement in my maximum sprint power or any short-duration efforts under four minutes. At my age (in my 40s), I didn't expect a VO2 boost, but it would have been nice to see some gains in sprinting power.

Conclusion

In hindsight, I would consider using creatine again, particularly during a focused training block or gym phase. However, I don’t plan to use it routinely. My experience taught me the importance of not becoming overly reliant on supplements. As a cyclist, my time spent riding and training is valuable, and I prefer to keep my routine straightforward.

Looking ahead, I may explore incorporating more strength training to complement my cycling goals while focusing on achieving gains in short-term power and sprinting. If you’re interested in understanding more about creatine and its effects, I encourage you to check out other videos and resources dedicated to supplementation and strength training.

Keywords

Creatine, supplementation, Australian Masters National Championships, FTP, climbing performance, weight gain, stomach issues, dehydration, sprint power, cycling.

FAQ

Q1: What were the main benefits I experienced from using creatine?
A1: The primary benefits included an increase in my Functional Threshold Power (FTP), improved repeatability in longer efforts, increased energy levels post-ride, and overall better recovery.

Q2: Did I experience any negative side effects from creatine?
A2: Yes, I gained weight, suffered from stomach discomfort, faced dehydration, and did not see improvements in my sprint power.

Q3: Should I regularly use creatine as a cyclist?
A3: While it can be beneficial, I suggest being cautious about relying on supplements and considering your overall routine; it may be more advantageous to focus on strength training and maintain a consistent training regimen.

Q4: How should I incorporate creatine into my diet?
A4: Creatine can easily be added to shakes, coffee, or other daily meals. A loading phase followed by a maintenance phase is a common approach to maximize its benefits.