Creatine is a very popular dietary supplement among athletes and fitness enthusiasts because it helps improve overall performance , especially increasing strength and explosiveness , and promoting muscle growth and recovery.
In previous articles, we have debunked myths about the harmfulness of creatine , discussed the effects of creatine on the human body and learned how to dose creatine correctly .
As we already know, creatine monohydrate is the most researched dietary supplement in the world and its positive effects on the human body, particularly regarding increased strength and performance, have been reliably proven many times .
In this article, however, we will focus on the question of how long we can take it and answer whether it is safe to take creatine for a long time without breaks or whether it is necessary to include so-called "cycling".
Source: hyve
How long to take creatine - cycling, without a break or with a longer break?
How long can we take creatine is a very common question. Some athletes take creatine continuously without a break , others cycle creatine in combination with short breaks , and some even stop taking creatine for several months after finishing the package. So we asked ourselves whether there is any recommendation based on scientific research and measurements that would defend either approach.
Is creatine cycling worth it?
Creatine cycling involves alternating periods of creatine use with periods of rest. Some experts (and many athletes and fitness enthusiasts) claim that creatine cycling can improve its effectiveness. However, no scientific studies have conclusively proven this hypothesis . Therefore, it cannot be claimed that creatine cycling leads to better results. And this hypothesis cannot be applied to the majority of the population.
Source: hyve
How long can we take creatine without breaks?
One study conducted research in which, for a period of 21 months, some of 98 American football players were given creatine monohydrate in average doses of 5-10 g/day, and some (the control group) were given a placebo dietary supplement that did not contain creatine monohydrate.
Fasting blood samples and 24-hour urine samples were collected at 0, 1, 1.5, 4, 6, 10, 12, 17, and 21 months of training and compared against a panel of 15 biomarkers. These biomarkers included metabolic markers, muscle and liver enzymes , electrolytes , lipid profiles , hematological markers, lymphocytes, and others.
Comparison of blood and urine samples between the group The comparison between the creatine-taking group and the placebo-taking group revealed no significant or obvious differences .
The results of the study therefore show that long-term supplementation with creatine monohydrate (up to 21 months) does not appear to have a negative effect on health indicators in athletes undergoing intensive training compared to athletes who do not take creatine.
The results of this study show that long-term supplementation with creatine monohydrate increases muscle mass with less fat .
It is also good to note what the manufacturers of creatine monohydrate state on the back of the labels . Among the recommendations for use of the product, we will most often find only a recommended dosage of between 3-5 g per day. Information or recommendations regarding long-term use or breaks are missing .
Source: hyve
What happens if I stop taking creatine?
If for any reason you decide to take a break from creatine, you don't have to worry about losing your hard-earned results and strength overnight. You shouldn't experience any significant loss of energy or strength for up to 4 weeks .
Creatine stores in the muscles gradually decrease . Although their levels will decrease depending on the length of the break, your muscles will still have enough creatine to function. Moreover, if you maintain a regular training regimen with sufficient recovery and a balanced diet with sufficient daily intake of quality protein per kilogram of body weight during this break, your performance decline will be minimal .
If you take a break of more than 1 month , you will probably start to feel the effects of creatine withdrawal . If you continue to exercise , you will feel a loss of strength and energy and will most likely need to reduce the weight a bit.
However, when you reintroduce creatine , be patient . Over a few weeks (depending on the method you choose), your body will gradually re-saturate and you will notice a return to performance and strength . If you are not in a hurry, there is no need to undergo a rapid "saturation phase" and you can gradually fill your body with creatine in smaller doses - in both cases you will achieve the same result.
Source: hyve
In conclusion
Studies show that long-term use of creatine monohydrate at the recommended doses of 3-5 g per day does not pose any health risks for a healthy and active individual (whether male or female). Creatine is a substance that the body naturally produces, and in the form of a dietary supplement, it is a very safe and effective way to achieve greater strength, energy, and take your training to the next level.
However, it is important to note that each person is different and therefore a different approach and duration of use will work for everyone. Some people will benefit from cycling , while others will benefit from long-term use without breaks. Professional bodybuilder For example, a professional athlete may prefer a faster saturation phase to start with, while a recreational athlete may prefer a slower saturation phase. We therefore recommend that athletes try several approaches , observe their own body's reaction, and find their own path based on that.
Remember that whichever method you choose, after saturating your muscles with creatine , there is no point in taking more than a maintenance dose (3-5 g per day), because anything extra will simply be excreted by your body.
Resources:
- Clin J Sport Med 1998; 8(4):298-304
- Int J Sports Med 2005; 26(4):307-13
- Mol Cell Biochem 2003; 244(1-2):95-104
- Nephrol Dial Transplant 2003; 18(2):258-64
- Nutrition 2005;21(3):301-7
- Med Hypotheses 2000; 54(5):726-8
- Pharmacotherapy 2005; 25(5):762-4
- J Appl Physiol 2004; 97(3):852-7
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