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Supplements

What is a Creatine Cycle?

Creatine is one of the most well researched supplements on the sports nutrition market. It is therefore very popular among bodybuilders and has proven benefits to support endurance and recovery. However, one important thing when supplementing with creatine is the creatine cycle, although this is something that is often ignored by those taking it. Understanding the creatine cycle is vitally important to maximize the benefit of supplementing with creatine.


Understanding Creatine

Creatine is proven to work and anything that is proven to help increase muscle mass is going to be a very popular supplement. When someone first takes creatine alongside regular training and good nutrition they will notice an increase in weight and strength. Signs of improvement are awesome, but they can also lead to abuse when using creatine.

✓ How Much Creatine Should You Be Taking?

Before we can understand the importance of the creatine cycle it is firstly important to understand how much creatine you should be consuming. The recommended daily amount of creatine ranges from between 5 g to 20 g. This means you should not be exceeding 20 g of creatine, which many people using creatine do on a daily basis.

✓ When Should You Take Creatine?

Creatine can be taken pre and/or post workout. Taking creatine post workout can help provide your muscles with energy, which can help you to workout harder, for longer. Doing this will breakdown more muscle fibers and with sufficient recovery, lead to more growth. So you could take 5 g before your workout and 5 g after to help aid performance, recovery and growth. It really is up to you when you choose to take it providing you stay within the recommended daily dosage.


So, What is the Creatine Cycle?

If you’ve been taking creatine for longer than 2 months then you do not understand the creatine cycle. When taking creatine there are some very important things to understand.

✓ The Loading Phase

When you being your creatine cycle most people will undergo the loading phase. This means that you consume 20 g of creatine a day. The best way to do this is to take 10 g pre workout and 10 g post workout, normally added to your post workout protein shake.

The loading phase lasts 1 week and the aim is to flow your body and muscles with creatine to promote a quicker response to see benefits and gains faster.

You do not have to take part in the loading phase, but if you stick to consuming just 5 g to 10 g, then it will take longer for you to see results, so the loading phase can be a great way of helping you to see results quicker.

✓ The Creatine Cycle

So you have done your 1 week loading phase, now it is time to cut back on your daily intake. After the loading phase you should drop to consuming 5 g to 10 g per day. You should continue doing this for another 7 weeks. This means in total you have been supplementing with creatine for a total of 8 weeks.

Then it is important to stop taking creatine. You should pause your creatine supplementation for anywhere between 7 to 14 days (preferably 2 weeks), before beginning again to take creatine.

✓ Why Do You Need To Stop Taking Creatine?

I know it seems strange. Creatine is working wonders for you. Your muscles are growing and you’re putting on mass, so why stop taking it?

There is a very good reason for it though. Taking creatine for an extended period of time, meaning longer than 8 weeks, lessens the positive effect creatine has on your body. Essentially it becomes pointless continuing to supplement with creatine.

Creatine will remain in your system as you’ve been taking it for 8 weeks, but allowing yourself a gap means when you return to your creatine cycle you will see greater benefits.

✓ Should You Cycle Your Creatine Supplementation?

The answer is: Yes. It may seem counter intuitive to stop taking something which has a positive impact on your training, but it is necessary to continue to reap maximum benefit from this supplement. Pay attention to the recommended daily amount and when using creatine keep track of your start date and work out your end date, so you know when to end your creatine cycle.


Take Home Message

After reading this article you should now know how to get the optimal benefit from creatine supplementation. Creatine really does work and if you want to put on mass and increase endurance then it really should be something you’re taking. With this knowledge and understanding you now know to stick to the creatine cycle!

There are a number of different Creatine products, check them out here!

 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Gareth Gray

Gareth Gray

Experienced Sports Nutrition Technologist

Gareth Gray is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Nutrition and Health and a Master of Science in Sports and Exercise Nutrition. Gareth’s scientific research expertise involves the investigation into the effects of recovery drinks upon sports performance and recovery. He has several years’ experience in designing, formulating and developing sports nutrition products using evidence-based research, from laboratory testing to full-scale production and manufacturing. He regularly attends continuing professional development events and sports nutrition conferences to ensure his practise remains at the highest level. Find out more about Gareth’s experience here: https://www.linkedin.com/in/garethgray1/ In his spare time, Gareth enjoys working on his own physique in the gym, as well as cooking nutritious meals – where he believes balance is key and advocates the odd cheat meal now and again.


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