I Finally Took Creatine And The Results Shocked Me

Summary

In this video, the host explores creatine supplementation, traditionally associated with bodybuilders and powerlifters, to determine its impact on cycling performance. After a month of daily low-dose creatine intake, the host experiences potential benefits such as improved power in short bursts and no significant side effects. Expert insights suggest creatine could aid recovery and cognitive function. Despite mixed scientific literature on endurance performance, the host's personal trial indicates a noticeable increase in short-term power output, leading to a positive view on creatine's potential for cyclists.

Takeaways

• 💪 Creatine is a legal supplement often associated with bodybuilders and powerlifters, but it may also benefit endurance athletes like cyclists.
• 🚴‍♂️ The primary function of creatine is to support high-intensity, short-duration activities, which can be relevant in cycling during sprints and hill climbs.
• 🥩 Creatine is naturally found in many foods, including meat and fish, and is already part of many people's diets.
• 🔋 Creatine supplementation aims to increase phosphocreatine stores in muscles, which can help replenish energy faster during intense efforts.
• 📈 The traditional loading protocol of 20g per day for 5-7 days is no longer considered necessary; a lower daily dose of 5g is now recommended.
• 🧠 Creatine has potential benefits beyond physical performance, including anti-inflammatory and antioxidant effects, which may aid in recovery.
• 🏥 Concerns about creatine causing weight gain and water retention are common, but the impact on kidney function appears to be minimal based on current research.
• 📊 The scientific literature on creatine's effect on endurance performance is mixed, with some studies showing benefits and others showing no significant impact.
• 📈 The video creator's personal experience showed significant improvements in short-duration power outputs after using creatine, but no improvement in longer efforts.
• 🤔 For everyday cyclists, creatine may not be necessary for performance, but it could be beneficial for those looking to improve sprint power or for general health.

Q & A

What is creatine and why is it used as a supplement?

Creatine is a naturally occurring substance that is stored in muscles as phosphocreatine. It's used as a supplement because it's linked to improving performance in short bursts of activity by replenishing phosphocreatine quicker between intense efforts.

What are the traditional perceptions of creatine supplementation?

Traditionally, creatine is perceived as a supplement for strength-based athletes and bodybuilders who engage in high-intensity activities and seek aesthetic benefits.

How has the perception of creatine changed over the years?

Over the last 20 years, the perception has evolved as more research has shown creatine's potential roles in health and performance beyond ATP regeneration, including anti-inflammatory and antioxidant capacities, improved recovery, and cognitive function support.

What is the typical dosage for creatine supplementation?

The traditional loading dosage of 20-25g for 5-7 days is no longer considered necessary. The script mentions a low daily dose of 5g as a current practice.

What are the potential side effects of creatine supplementation mentioned in the script?

The script mentions bloating as a potential side effect, especially when taken with coffee in the middle of the day. There's also a mention of a slight weight gain, although it's noted to be very small and within the normal fluctuation range.

What was the cyclist's personal experience with creatine supplementation over the month?

The cyclist experienced no significant side effects other than minor bloating when taken at certain times. They noticed a slight potential weight gain but were more interested in the power improvements, especially for short-duration efforts.

How did creatine affect the cyclist's power output in short-duration efforts?

Creatine supplementation led to a noticeable increase in power output for 30-second and one-minute efforts, with the 30-second power nearly 200 watts more than what the cyclist had done since retiring as a pro.

What was the outcome of the cyclist's longer-duration effort on the GCN test track after creatine supplementation?

The cyclist was slower on the longer-duration effort compared to their previous personal best and other supplements they've tested, with a power drop and a feeling that they didn't perform as well.

What does the scientific literature say about creatine's effect on endurance performance?

The scientific literature is mixed, with a systematic review and meta-analysis suggesting that creatine monohydrate supplementation wasn't effective for improving endurance performance. However, there are potential benefits for recovery and cognitive function.

Would the cyclist recommend creatine for everyday cyclists?

The cyclist suggests that while creatine might not be necessary for everyday cyclists, they found no significant drawbacks to its use and believe it could have benefits, including for their own cycling and health.

What is the final conclusion of the cyclist regarding creatine supplementation?

The cyclist concluded that creatine supplementation has changed their view on the supplement, and they would continue taking it based on the potential benefits they've experienced and learned about.