Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used.
It has been found that taking creatine for a period of longer than eight weeks can cause the effects to plateau. Creatine can actually lose its effectiveness if it's taken consistently over a long period of time. For this reason, many people use a creatine supplement on a cycle to maximize its effectiveness.
To maximise results with creatine, cycling is recommended. Remember to have a break between cycles and increase daily water intake when using creatine.
On training days depending on the form of Creatine, take around 2-5g with your post-workout shake or your first meal of the day. You can supplement Creatine all year round but taking a break every 12 weeks is recommended.
Most studies have found no significant side effects at the doses used for up to 6 months. Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks.
Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.
There is no need to cycle off creatine. Evidence suggests creatine is safe for long-term use. Don't be fooled by the naysayers, who will tell you that you need to cycle off creatine to stop your body from getting used to it and experiencing reduced benefits as a result.
No, going off of creatine will not make you look more cut. Creatine increases muscle mass but does not increase body fat. The weight gained from taking creatine is from water retention in the muscle cells. But this only causes the muscles to potentially look bigger and does not appear as added weight to the body.
A loading phase of 5-7 days of 20-30g per day, split into separate doses. A maintenance phase of 3-5g per day, lasting for 4-6 weeks. This is followed by a time of phase, lasting from 2 – 4 weeks, before considering starting another whole new cycle again.
The gains from creatine can be both temporary and permanent. While the muscle mass gained during the first week of use is typically not permanent, gains made over a longer period can be maintained even after stopping creatine supplementation.
But this weight loss is mostly water stored underneath your skin. If your goal is to look as shredded or 'dry' as possible, water weight loss from stopping your creatine supplement can be positive. You may struggle to build lean muscle mass at the same rate as when taking creatine.
The addition of creatine phosphate to the insemination media enhances the fertilizing capacity of sperm (both motility and velocity) during in vitro fertilization [34]. Creatine also enhances sperm capacitation by increasing adenosine triphosphate levels when added to in vitro fertilization medium [35].
But, recent studies have suggested that creatine supplementation may have a positive impact on sexual performance. One study found that men who took creatine supplements experienced an increase in testosterone levels, which can lead to improved sexual function and libido.
New research indicates that creatine is also important to brain function, affecting mood and cognition. Early trials suggest creatine supplementation can improve stress resilience, depression, and brain functions such as memory.
How much bigger does creatine make you? It depends on your exercise routine. But some studies show that people who take creatine supplements may gain an extra two to four pounds of muscle mass during four to 12 weeks of regular exercise than people who don't take creatine.
Yes, it's completely safe to skip a day of creatine supplementation without experiencing any harmful or detrimental effects. If you happen to miss a day of supplementation, it won't have a significant impact on the overall levels of creatine in your body.
Typically the aim is to take 5g of creatine 4 or 5 times per day. You could take all 20g at once or 10g 2 times per day -this will depend on individual tolerance as some people are fine with these doses- but most of the evidence has come from smaller, more frequent serves.
Answer: You should never miss a full day. If you do, then double up the next day. If you miss more than 3 days, reload otherwise taking the daily maintenance dose will require a couple of weeks to get you back where you should have been to maximize benefit.