for how long should i Take creatine ?
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and highlighted in an episode of the that the usage of supplements can vary greatly; you don't necessarily need to take them continuously. Specifically for creatine, they mentioned that taking it only once or so a week won't be beneficial 1. This suggests that creatine is intended for regular use to have an effect, but the exact frequency or duration isn't specified.
To optimize creatine use, it's common practice to follow a loading phase of 20 grams per day for 5–7 days, followed by a maintenance phase of 3–5 grams daily. It's considered safe for long-term daily use, but you should assess personal tolerance and needs, possibly under medical supervision, especially for extended periods.
RELATED QUESTIONSshould I cycle creatine? Or I can take it daily?
- RELATED QUESTIONS
Can you provide expert opinions on creatine cycling?
- RELATED QUESTIONS
Find research articles on creatine cycling.
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The retrieved clips do not specifically address creatine cycling; they discuss the benefits and effects of creatine supplementation from a general perspective. In one clip, Dr. Kyle Gillett and both affirm the effectiveness of creatine for testosterone optimization, cognitive function, and muscle hypertrophy 1 2. Creatine is lauded as one of the most well-studied and effective supplements for a wide range of physiological benefits.
However, neither of these clips refers directly to research on creatine cycling nor provides expert opinions about it. For specific information about creatine cycling research articles, I would advise consulting scholarly databases or contacting a healthcare professional familiar with the latest sports nutrition research.
RELATED QUESTIONSShould I cycle creatine?
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According to trusted experts in the health and fitness domain, cycling creatine isn't necessary. Various perspectives have been shared on the topic:
- from the suggests that consistent use of creatine is fine and that creatine offers multiple health benefits beyond just muscle and strength, like cognitive and heart health. He used to recommend cycling off creatine but no longer thinks it's necessary 1.
- Layne Norton, speaking on , explains that while creatine supplementation does downregulate your body's endogenous production and the creatine receptor on the muscle cell, intramuscular levels do not fall. Therefore, he sees no benefit in cycling off creatine 2.
- echoes this sentiment on the , stating he doesn't believe it's important to cycle creatine and considers it safe to take every day, as supported by the literature 3.
Overall, the consensus among these trusted experts is that cycling creatine is not required and that taking around 5 grams daily is suitable for most individuals. They emphasize that creatine's benefits to health and performance are a result of accumulation within the muscle cells and don't necessarily increase with cycling. These insights are based on current research and understanding of creatine's role in the body. Always consider speaking with a healthcare professional before making any changes to your supplement regimen.
