Firstly creatine actually does help with recovery after high intense short term exercise (4-10s) such as sprinting or powerlifting etc..As it replenish the phospocreatine stores of the body. It however does little during and after endurance exercise, although some studies have shown that creatine lead to slight positive increases in endurance. Creatine might actually be determental to cycling performance as it could dehydrate you as your muscles are absorbing more water and also make them heavier without increasing power, which is obviously extremely determental. Secondly you say I consume 1 to 1.5g per kg protein in the hour after you finished exercising. This is way to much for cycling. You should consume 1 to 1.2g per kg of protein per day. Also you say you train 16h a week(which is only moderate) that you need supplements to recover. This is absoslute nonsense. Consuming a balanced diet that deliver sufficent energy should provide you with all you need from vitamins to mineral to carbs and proteins. Thirdly, even though some supplement companies market their products superior to other companies's products, because they contain this new "scientifically proven" substance that enhances performance such as Carnitine, Glutamine, BCAA's etc. these supplements doesn't provide any benefit to other "cheaper" supplements. Because these "gimicks" are only based on wishful theory which in reality produces budcus. I believe however it is ensential to consume a carbohydrate dring during and after exercise to prevent glyogen depletion, hypoglycemia and to ensure that your glygogen stores are topped up for the next day. You should consume a carbohydrate drink, with a high percentage of dissacchirides and polysacchirides, and that provides about 7% of carbs, after it has been mixed. And also a drink that provides a 4:1 carb:protein ratio for afterwards and longer rides if you feel its neccesary.
