I cycle 3 days on, 3 days off. About 20 grams split into 5 doses throughout the day and 0 on off days. There are studies that show that in a matter of weeks, the "maintenence dose" of creatine loses it's effect and the total musle creatine levels decrease.
1. Volek et al. Medicine & Science in Sports & Exercise 31: 1147-1156, 1999.
2. Cribb et al. Medicine & Science in Sports & Exercise 35: S400, A2239, 2003
3. Cribb et al. Presented at The Australian Association of Exercise and Sports Science Conference, April, 2004
4. Guerrero-Ontivers, M.L. and Wallimann, T. Molecular and Cellular Biochemistry. 184: 427-437, 1998.
5. Van Loon et al. Clinical Science 104:153–162. 2003
definately need to cycle creatine. i find the longer i stay off creatine the better the results i get when i go back on it:bb3:
i normally like to run creatine with a natural test boosting supp like or diesel test for 5 weeks then two weeks off then hitting usp labs for about 5 weeks, take 2 weeks off then back to the creatine natural test supp
can also try repeating the loading phase after a cycle and then continuing for another cycle with no break.
well have you seen less gains from when you first started using creatine? if so cycling it will probly help you get those big gains back. but if you keep seeing constant gains then you dont need to cycle it. cycles i suggest (courtesy of Dr. X from BN):
20 grams for one month straight divided into four 5 gram doses while taking 2 weeks off in between cycles.
10 grams after working out every day for 6 weeks and then taking 2 weeks off.
5 grams after working out every day for 8 weeks and then taking 2 weeks off.
I take 1 scoop of pre-load in my pre-workout shake, 1 scoop of pre-load in my post-workout shake and two separate 5g servings of regular creatine mono later in the day. Starting tomorrow, I will move the third serving of creatine into the 3 hour window following my morning workout and the last serving of the day will be in the early evening. It's important not to use the pre-load for all 4 servings. You don't want all that sugar later in the day, just right before and right after lifting. That means buying two types of creatine (one pure, one w/ ), but they'll both last longer, so it evens out in the end.
Give it a try! Everybody is different, but I like this method a lot. Good luck.
I went to some site which is were they cited those studies you mentioned, and it said 3 days on 3 days off, but what confused me was it said on the off days to use creatine HSC instead which sorta defeats the purpose of taking 3 off days, I think it was to just sell more of the product.
"No creatine supplement is used for the next three days. On these “non-creatine” days, substitute DGC for Creatine HSC during workouts. "
DGC is Dextratory Glucose Crystals. Another option for this is Gatorade. Get the powder and add it to your pre and post workout shake. It has the same effect as the dextrose in the Creatine HSC or ON Pre-Load, but without the creatine.
Good luck man, I hope it works well for you!
I'm no expert on this stuff, but I follow the method exactly as described on ast-ss.com and it has worked better for me than any other creatine strategy I've found. The only way you'll know if it works for you is if you try it.
Also, people saying you only need 10g per day are probably not cycling their creatine. If you just took 10g of creatine mono per day, everyday, it would probably work well for awhile. But eventually your creatine stores will drop off and not get replenished to an effective level and you'll have a noticeable decrease in strength.
Last edited by EctoPower; 07-13-2007 at 07:30 AM. Reason: Added something.
i love creatine
I personally cycle pretty much everything except protein, multi, and fish oils. I like to give my body breaks from everything to 1) reduce my dependency and tolenance to it and 2) keep my system to constantly being flooded for health reason of my kidneys/liver. But that's just me.
I'm also not a huge fan of the loading phase of 20-30g of creatine mono b/c most of it ends up in the toilet for me.
I typically go:
1 week at 10-15g - split 3 times a day
1-3 months at 5-7g split 2 times a day
1-2 months off
That seems to work for me and keeps the gains coming. I hate that first 2 weeks off creatine though, when you lose that pump and feel like a pansy...lol