One of the big issues when it comes to maximizing the efficacy of creatine is creatine cycling.
95% of our creatine stores are contained in skeletal muscle. It’s used in the production of energy.
Supplementing with creatine increases the availability of creatine phosphate in the muscle allowing us to perform better in the gym and generate more muscle growth stimulation.
The problem is that we may not be able to maintain high muscle creatine concentrations over a longer period of time if we do NOT cycle it.
This may be because creatine saturation can occur outside the cell, which would prevent effective muscle uptake.
Therefore I and many others recommend creatine cycling to prevent this and help MAXIMIZE creatine uptake into the muscles at all times.
So, what is the best way to cycle creatine?
I’ll discuss this with a 10-week training cycle in mind – followed by a week lay-off as we do in THT.
(1) Week 1 – 8 – maintain at 5g per day taken AFTER your workout in your Post Workout Shake
(2) Weeks 9 + 10 – come off creatine (2 weeks off in total)
(3) Week Off Training – Load creatine at 20g per day for 5 days (split in to 4 x 5g servings)
(4) Week 1 New Cycle – Muscles are now saturated with creatine and you’re ready to train. Maintain at 5g creatine taken post-workout in your shake (back to step 1 above).
Why load on that week off?
Firstly, loading on your week off means your muscles are as strong as they can possibly be on that first week of training!
Also, creatine has been shown to preserve muscle mass when not training. Most people will not lose muscle when taking a 7-day lay-off (some people get even stronger with this extra recovery). But just to be on the safe side, loading with creatine at this time will aid in preserving your hard-won gains.
Do you still take creatine on off days? Yes. Still take a 5g serving on Saturdays and Sundays.
Supplement wisely and get the most out of creatine, guys!
Train With Intensity!
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)