I Finally Took Creatine And The Results Shocked Me

For the past month, Conor's been taking creatine daily. It’s a supplement known for boosting strength and power in bodybuilders, weightlifters, and powerlifters—but what about in cyclists? In this video, Conor’s on a mission to discover if this "magic" supplement can actually help him ride faster...

00:00 What are the benefits of creatine for cyclists?
00:52 Conor’s Mission
01:15 What is creatine?
02:18 Creatine For Sprints & Racing
03:06 Why Conor Never Considered Creatine Before
04:22 Current Research and Knowledge (With Dr. Sam Shepherd)
06:31 Conor's Journey So Far & Power Output Test
09:45 Creatine Power Output Results
11:03 GCN Test Track
12:31 Dr. Sam Shepherd on Creatine and Endurance Performance
14:41 Data, Metrics & Conclusions!

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Have you ever taken creatine? What has your experience with it been like? Let us know in the comments! 💬

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[gcn]

Have you ever taken creatine? What has your experience with it been like? Let us know in the comments! 💬

[Bigbrownepaul]

As a type 2 diabetic it has been transformational in resensitising my muscles to insulin and pulling fuel out of the blood into cells. A game changer if you are a diabetic athlete

[Yriel]

Despite the comments…. A great effort on a good video. I’ve been on Créatine for almost a year now and i noticed a difference in fitness, training adaptability and hard effort repeatability. The weight gain is the muscles being hydrated. It’s not a fat gain. 🙌 Connor

[chrispyy]

I ran track (Sprints) in HS and University in the early/mid 90s. I took creatine for part of one season, put on 3-5 pounds and my 8x200m intensive tempo repeats went from 26 seconds to 24 seconds with walk back recovery at the same RPE. (I was a mid 22 second 200m runner at the time). My strength in the gym also went up. In my case it 100% helped short duration power.

[kithinders]

Conor, this has been my favorite video of yours! Super honest, easy to understand, and a really good question. I love science experiments and I appreciate all of GCN's science projects.

XOXO

[ahnilatedahnilated]

I have notice, and tested this 5 times, when I start taking Creatine that I get more cramping issues unless I increase my potassium, sodium and magnesium intake. Then I don't have the cramping issues. It 100% does help with my fitness though, both in my riding and recovery times. Being I am 56, that is really helpful for me.

[ianlaker]

Been using it for years for gym and spin sessions but not on the bike. Maybe I should. That very brand as well. I use one scoop. I mix it in with overnight oats with cinnamon, milk, sliced banana, blueberries and flaked almonds. Works for me and there's definitely a difference when I don't have it. I'll be 64 in a week and never been fitter or stronger but obviously not as fast. And all this while living with a form of blood cancer (luekemia) which I honestly wouldn't know I have - no side effects from my chemo teblets and I feel absolutely fine.

[blissbouwerij]

Great research Conor! I am 47 and a social rider for the last 5 yrs. I have been taking creatine for 3 months and definitely notice improvement in my sprints up to a minute. The water retention is a good thing because my recovery times are better then in my 30s.

[therealpils]

had a full physiological body shutdown, given 12hrs to live, long story, but I know Creatine has assisted immeasurably with recovery of brain and muscle function (within the wider context of a loving environment, strict diet, and structural integration/Rolfing). just fyi. :]

[TyRaidd]

I'm currently in a base training and gym block using creatine for the past two months. With zero anaerobic or Vo2 max training I just set my lifetime best power for three minutes (7.0w/kg). Your mileage may vary but its definitely helping my training!

[JohnSmith-chlp]

I used to put this on my garden fence. I didnt realise it would improve my performance!

[SecwetGwiwer]

Creatine is the number one supplement because it is almost universally accepted as being effective. There are many, many studies proving so. For me, I found it effective but I only use 2g/day which helps limit fluid retention.

[markusseppala]

Supplement companies could use 20% of the plastic and still easily fit the powder in. They're always at most 30% full.

[Liondust]

Looks like your spoon is the same as mine. In that case one full spoon is actually 10g!
The instructions are a bit misleading as it says take one spoon (5g). However, if you look closely, there is a 5g line at half the spoon height! Also used a scale and a full one is indeed 9-10 grams!

[thistlebubs]

I used to take it years ago for weight training and it literally put over 20 kg onto my bench press in no time at all.
I recently took it to help with my cycling power and although i found it helpful I suffered terribly from cramps, especially in my hamstrings which had me rolling around the floor in agony a couple of times. My advice is to double your fluid intake if you intend on using it. 👍

[adossantos]

I have been taking creatine on and off. I don't take it for a performance point of view but to help with cognitive function. I would not recommend taking to much though. I do consume 3g everyday. I don't suffer from weight gain or water retention on creatine, not sure why. I actually lost weight after I started taking creatine but it could be due to a number of factors. All in all my experience with creatine is a positive one.

[Pastamistic]

Conor certainly could have used some of that water retention during Unbound.

[tonyjames]

Pic on the right is lit with two strip lights one on each side and a light at the front, legs have also been sprayed with either water or baby oil.
Pic on the left is lit from the right only, no baby oil:)

[matt_acton-varian]

I think some of the gains are from Connor perfecting the Pogi helmet tuft. Totally makes you faster. 💪

[jeanknapp]

Female cyclist and I also found, 50+ good for mental function and sore muscles. Started using in weight training but clearly great for cycling and would agree with sprinting and endurance sessions.