The Truth About Cycling and Loading Creatine
The Truth About Cycling and Loading Creatine
Ever since the induction of creatine into the fitness scene, there has been some "controversy" regarding cycling creatine and loading creatine. Typing in "creatine facts" in your favorite online search engine will yield you plenty of varying opinions on the subject.
One concept that seems to be, for the most part, agreed upon, is that cycling creatine and loading creatine can help with the overall effectiveness of the product, as it is believed that constant creatine usage can effect muscle receptors. Some say that, with continued use, creatine will have little-to-no effect on the body whatsoever.
Realistically, however, as of yet there really is no conclusive evidence shown in studies to fully prove or fully disprove this claim. Understanding, then, that cycling creatine is circumstantial, we now look at testimonies from actual users of the supplement, MANY of whom adamantly claim the have broken though a plateau using the product.
I can honestly say that I, myself, have undergone periodic cycling creatine and loading creatine phases, so it's hard for me to form an opinion whether it's really required or not. Perhaps this topic is best left to those focusing less on ACTUAL working out and more on the study of working out! Personally, I can say that I am very pleased with the optimal results I have achieved with a limited and controlled amount of creatine consumption. Basically, I tend to feel that my kidneys do well to take some "time off" from the creatine from time to time.
Okay, maybe you agree that cycling creatine and loading creatine is a good idea, but you're not sure how to go about it.
Well, the whole cycling creatine schedule can be broken down into three parts -
loading creatine,
maintaining creatine,
and stopping creatine.
The loading creatine phase is the time of greatest gain. Generally within a five-day period of loading creatine, your muscles are like a dry sponge. This five-day phase of loading creatine can be very effective when consuming about 20 grams of creatine a day. Basically, you can take a 5-gram serving (a slightly rounded teaspoon) 4 times a day. This is only an average serving size, however. For optimal results, stick to the formula of 0.30-0.40 grams per kilogram of your own personal body-weight.
After the 5-day loading creatine phase, maintaining creatine should last about 3 weeks. During this phase, your daily creatine intake is reduced to 0.05-0.10 grams per kilogram of body-weight.
Next, the least difficult phase is stopping creatine intake altogether. Simply continue your regular workout schedule WITHOUT creatine for the next 3 weeks.
Remember, this is my personal cycling creatine regimen. What works for ONE, does not necessarily work for all! But it HAS worked well for me! If you choose to give it a try, or decide to try one of countless other variations, I wish you the best! Some individuals have even seen some success with another phase of loading creatine after a 2 or 3-week phase of maintaining creatine, and then stopping creatine intake for 5 full weeks.
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