Empirical Cycling Podcast Watts Doc #58: Creatine's Actual Effects On Cycling Performance
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Oct 15, 2025 This discussion features Kyle Helson, a coach and exercise physiology expert, diving deep into the nuances of creatine and its effects on cycling performance. They explore why meta-analyses help clarify mixed results from various studies. The duo transparently shares their personal experiences with creatine use. They tackle how diet may influence creatine’s effectiveness and whether weight gain offsets sprint improvements. They also examine creatine's cognitive benefits and engage with listener questions, making practical evaluations on supplementation.
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Hosts’ Personal Weight Responses To Creatine
- Kyle Helson and Cole A. Moore both take creatine; Kyle gains ~5 lb and Cole gains ~2 lb as typical responses.
- They note individual variability and that vegetarians often respond more due to low dietary creatine.
Skip Loading Unless Time-Pressed
- You don't need a loading phase unless you're time-pressured to saturate muscles quickly.
- If you do load, split the 20 g/day into four 5 g doses to avoid gut issues.
Treat Creatine As A Modest Strength Booster
- Expect small gym strength gains from creatine (roughly 1–2 extra reps or ~5–10 lb increases).
- Treat creatine as a modest booster, not a dramatic, short-term performance fix.