Creatine Cycle: Extend Creatine Effectiveness & Avoid Side Effects

As no studies exist to the long term effects of creatine, that puts you, me, and millions of other creatine users on the front line – the cutting edge. Everyone is different, in mind and body, and that’s where the hotly debated topic of the creatine cycle concept comes in – the idea of using creatine for short periods, and taking breaks from it, or not. In this important article, I’ll lay out all of the factors – and possible factors – involved in creatine cycling, including safety, effectiveness, monetary and the all-important how to. Hopefully, I can provide you with a solid basis to make your decision of whether you want to follow a creatine cycle or not.

Let’s kick it off…

If creatine works so well, why would I take a break from it?

From the outset, it would seem counterproductive to take breaks from creatine when creatine benefits can be so pronounced to the user. But, what we need to remember is that the creatine we supplement with makes up only a fraction of the creatine which our bodies produce naturally, and manufacture from food sources.

Our bodies are notoriously against change; they resist muscle gains, they resist fat loss and they resist chemical changes. Many creatine users have noted that after taking creatine without break for a period of time, the effects become diminished.

Although no scientific proof can back this up, the prevalent theory for this is that the body begins to manufacture less creatine itself, in an effort to normalize creatine levels once more. (Remember: the body fights change, it constantly seeks ‘normal’.)

Another possible theory is the body somehow becomes accustomed to the creatine and it’s positive effects wane somewhat, perhaps similar to the way that someone becomes accustomed to alcohol effects when drinking regularly, and the effects are more pronounced when drinking alcohol after a reasonable period of abstinence.

What is true is, exceeding the recommended creatine dose to offset the diminishing effects is not a wise option, and will not only hit your wallet, but raises susceptibility to possible side effects – particularly gastrointestinal issues, and other possible more serious issues not yet known.

My advice then, is to cycle creatine. Which brings us to…

How to cycle creatine:

It is recommended that a creatine user cycle for 4 – 8 weeks, maximum, followed by a 4 – 8 week non-supplementation period.

For creatine supplementation to be effective, it takes a little time for creative levels to build up. It doesn’t just happen full-force from the first time you take it, which brings me to my next point.

Because the period of supplementation is short during a creatine cycle, a method of ramping up creatine levels in quick time was devised called creatine loading. In a nutshell, creatine loading is a short period (usually a week) of above-recommended-dosing of around 15-20g a day, followed by the remainder of the cycle being at maintenance (regular dose, typically 3-5g a day) for the remainder of the cycle.

Right. Now you hopefully understand the concept, here’s how to load and maintain – completing a ‘creatine cycle’:

1. For 5-7 days, take 20g of creatine split up into 4 x 5g doses.
2. Once the initial 7 days is over, maintain elevated creatine levels for the remainder of your cycle with a singular daily 3-5g creatine dose.
3. If after loading you feel the effects waning during maintenance doses of 3g, I suggest upping it to 5g. (It would be superfluous, and possibly unwise to go much above 5g a day during maintenance after what should have been a more-than-sufficient loading phase.)

It is worth noting that some people who load – due to excess creatine – may experience gastrointestinal side effects, which is not something you should suffer through. If you find this happening, then skip on the loading, and just take your daily recommended dose.

But if I cycle creatine and stop, will I lose all of my gains?

A valid concern, which needs addressing. In a nutshell, no, is the answer. Not entirely, at the very least. Think of a creatine cycle as temporary way to make permanent gains. Guys who do strength training and bodybuilding cycle steroids – yet they still make permanent gains. Yes, they may regress slightly when coming off them, but, quite clearly it’s case of 10 steps forward, and only 2, 3 or 4 back. If that weren’t the case, then these guys wouldn’t make progress at all. They wouldn’t keep getting bigger and stronger year after year.

Exactly the same with creatine. It may be that you regress slightly during the 30 days it takes your elevated creatine levels to return to natural levels once more, but, you certainly won’t lose all of your gains.

Conclusion:

All in all, creatine and its effectiveness – and its possible side effects – are a very personal thing. Really, there is absolutely no piece of advice which can tell you how you’ll respond, so I highly recommend you play it by ear and do not be ignorant to what your body is telling you. If creatine cycling makes sense to you, then give it a go. If not, then just try a prolonged period at recommended dose. If one fails, try the other. If both fail, maybe creatine just isn’t for you – it’s not for everyone.

Some people seem to be able to use rather high doses of creatine without cycling, without side effects, and swear by it’s positive impact upon their training. Others may take the same dose during a cycle, and get side effects but no positive effects, leaving them asking themselves, is it worth it?

Will it be worth it to you? Only trying it will reveal all.

This entry was posted on Wednesday, April 1st, 2009 at 6:24 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.