Creatine is a supplement that develops strength and lean muscle mass – boosting muscular performance. According to The National Center for Biotechnology Information use of Creatine has become quite common among recreational and professional athletes.
Creatine is a natural compound that is produced by organs of our body such as liver, kidneys and pancreas. It helps in releasing energy from your body during powerful or quicker moves.
Speaking of athletes, in endurance sports like cycling, use of Creatine is endorsed to improve endurance levels without gaining weight. Research has found that creatine does maximize cycling performance, but only in the short term.
Creatine for Cycling
According to the National Institutes of Health in field studies, creatine was reported to be well sufficient in short-term experiments, for instance, in short duration activities or workouts. They also found that creatine may also lead to weight gain, dizziness, diarrhea, cramping and dehydration.
Creatine for cycling can only enhance your performance when you are training for a short duration. Cycling itself is a high-intensity exercise and adding Creatine for an endurance based sport with excessive dosage is not recommended. The reason is that Creatine products marketed commercially do not adhere to quality control standards prescribed by pharmaceuticals. Doses provided on the labeling may deviate from what is actually present in the compound. It is also reported that Creatine may also decrease renal function.
Effects of Creatine on high Intensity Exercise
A research carried out on endurance athletes by Kingston University and University of Tasmania, monitored effects of Creatine in athletes’ performance. The athletes were assigned three interval workout in durations of 1 ½ minutes, 2 ½ minutes and 5 minutes. All 16 athletes completed interval workouts at their optimal intensity with four to five gram doses of Creatine for a period of five days. The outcome was that the intake of Creatine supplement resulted in weight gain, 16 percent increase in overall workout as opposed to a non-creatine workout and higher blood lactate levels.
Effects of Creatine for short-term trials
The most important fact that remains for a diet supplemented with Creatine is that the longer workout you engage your body into the smaller will be the span of effect. Hence, Creatine supplementation can be beneficial for cyclists training for a shorter duration but employed in a highly intense endurance workout.
Is Creatine good for cyclist?
So the question whether or not to use Creatine for cycling remains: well weight gain for cycling can reduce your pedaling pace which affects your training regimen. For instance, if you set a timer of 10 minutes to complete your cycling workout, followed by a Creatine supplementation plan throughout the week and then begin pedaling, it is likely, you will slow down and your workout will last longer than expected.
Eric Hultman, along with his research team talks in his Journal, Muscle Creatine Loading in Men that as Creatine storage by muscles increases, production of urine tends to decrease. Creatine does upgrade the quality of your workout but weight gain is still a challenge. So the best way to boost performance levels with creatine is to lower the consumption of creatine to half a gram six times a day. This will trigger slight weight gain and create a moderate intake pattern too.
Before implementing a Creatine diet plan be sure to check with a professional nutritionist.