You have probably noticed that on many creatine supplement labels, creatine needs to be cycled for optimal results. And you’ve heard someone say cycling is necessary for creatine supplementation. Is that really the case? The answer is no. Here are a couple of reasons why.
Heavily Researched Creatine
The effectiveness of creatine has been studied and researched for many decades. Consistent use of creatine, usually 2-5g per day every day, is recommended. And the effectiveness after long periods of time of creatine usage has been well known and established as well. However, the most effective way to take creatine is not known. In fact, no scientific study has been able to prove conclusively that cycling (or loading for that matter) creatine results in more strength or more muscle mass.
You Make Creatine
Another fact is that you create creatine. A healthy human naturally produces 1-2 grams of creatine per day. In addition, creatine is found in so many foods we eat – take, for instance, meats and fish. If you really did need to cycle off creatine, then your body would periodically stop its natural production of creatine. But as you know, this does not happen. Also, if creatine had to be cycled, then you would have to quit eating meat and fish periodically. It is not realistic, is it? Our body is designed to naturally produce creatine and function well with it on a daily basis.
Some say that we should cycle creatine because you want to avoid having muscle cramps. You should know that there is no scientific proof that shows creatine causes muscle cramps. (This was published in a previous article.) So with the very foundation of the theory being shaky, there is no reason to decide one way or another based on this myth.
Creatine plays a vital role in cellular energy production and in regenerating ATP (adenosine triphosphate) in skeletal muscle. Without ATP, muscle contraction is not possible. It also plays a significant part in improved performance, energy, power output, and muscle size and strength.