Options for taking creatine supplements with and without loading

How to take creatine correctly?[edit | edit code]

For those who don't like to read

Creatine FAQ. Real scientific facts vs manufacturers' speculations. Author: Boris Tsatsouline

Creatine monohydrate is one of the most researched and effective substances in bodybuilding, and despite this, many questions regarding the optimal method of taking it remain unclear. The constant emergence of new forms, the cunning of manufacturers and the desire of authors to distinguish themselves by originality give rise to many erroneous theories. When creating this article, it was necessary to rework more than 50 independent studies and scientific papers in order to clearly determine the best way to take creatine.

We will try to tell you not only about how to take creatine monohydrate correctly, but also to refute false positions on this issue.

Optimal dosage regimen[edit | edit code]

These schemes are most effective for every person; they are suitable for supplements from any manufacturer, regardless of the form (powder, capsules or solution).

Very often, manufacturers do not care about drawing up instructions, indicating completely crazy modes. We decided to give a digest of our work at the beginning of the article, and if you are interested in a detailed rationale, you can find it below.

• Without loading (recommended)
  : take 5-6 g, every day.
  On training days
  , creatine should be taken after training, along with a protein shake, or gainer, or amino acids (at least 5 g), or with sweet juice.
  On rest days
  , in the morning with a protein shake, or gainer, or amino acids, or with sweet juice. The course lasts 2 months, then you need to take a break for 3-4 weeks.
• Loading
  : in the first week, take 5 g of creatine, 4 times a day in between meals (on training days, one of the servings should be consumed after training), along with a protein shake or gainer, or amino acids (at least 5 g), or washed down with sweet juice. After 5-6 days, reduce the dose to 2 g and take 1 time per day, after training or in the morning on rest days, along with a protein shake, or gainer, or amino acids, or with sweet juice. The course lasts 1 month, then you need to take a break for 3-4 weeks.

The volume of liquid in which the additive is mixed or washed down must be at least 1 glass.

Conclusion

Creatine monohydrate is an important “building block” in achieving athletic performance. The main thing is to correctly decide on the dosage regimen and strictly follow the dosage. As for the loading phase, it is justified only with two options:

• the fastest possible result and effective “drying” are needed (in preparation for competitions);
• if you have extensive experience and create your own supplement regimen.

In other cases, monohydrate can be taken according to the classical regimen - 5 grams per day. As a rule, this is quite enough to replenish all reserves. Good luck.

When to take creatine? Before or after training[edit | edit code]

One study found that creatine is best absorbed when taken after a workout[1] as metabolic changes in the body and increased blood flow contribute to this to the greatest extent. It should be noted that pre-workout time is less preferable for several reasons: water balance may be disrupted and because transport systems are wiser to take after exercise.[2] The exception is the pre-workout complex.

A 2013 study from Nova Southeastern University[3] provided definitive evidence that the best time to take it is immediately after exercise, not before. This is relevant both for gaining muscle mass and for increasing strength indicators.

It is also not advisable to take creatine during training. In addition, studies have shown that taking creatine during training makes it more difficult to perform exercises, as transient dehydration develops.[4]

On rest days, creatine is best absorbed in the morning, scientists believe this is due to the high concentration of growth hormone at this time of day, which improves transport.[5]

What it is?

Creatine is an important element for the body; it is essentially a nitrogen-containing carboxylic acid.
First of all, it is a source of energy. The main property of the substance is the saturation of cells with water molecules. Creatine is found in meat and fish, and is also partially synthesized from amino acids. According to experts, the daily requirement for an athlete is 2-4 g. Note that in order to get this amount of the substance with regular food, you need to eat at least 200 g of beef or other red meat per day, which is quite difficult. In addition, this will lead to additional stress on the internal organs, which will receive not pure energy, but a whole set of protein and fats. Therefore, creatine is recommended for absolutely all athletes, especially since it is easy to purchase and its prices are quite affordable. This sports supplement is especially popular among representatives of strength and speed disciplines. They noted significant increases in maximum bench weight, number of repetitions, and peak velocity over a short period.

How long should I take creatine? Schemes[edit | edit code]

Another very difficult question that has not been resolved, despite dozens of experiments conducted with animals and people. In the work of Burke DG[6], scientists studied the 24-hour release of creatine and its breakdown product creatinine from the body and came to the conclusion that no more than 50 mg/kg of the supplement is absorbed per day, the rest is excreted in the urine. This means that there is no point in taking more than 5-7 g of creatine per day.

Muscle creatine levels after 6 days of loading

Loading[edit | edit code]

One thing to remember here is the very popular creatine loading. This regimen involves taking 20 g of the supplement per day (in four doses of 5 g each). The optimal duration of this phase, as studies have shown, is 4-6 days, after which the increase in creatine concentration in the muscles stops (since the cells are completely saturated with it) and it is enough to take about 2-3 g per day as a maintenance dose. It should be emphasized that muscle creatine levels remained high even after 12 weeks of maintenance dosing. [7]

Later, new research was done that showed that the loading phase is not at all necessary.[8] Conclusion:

loading 20 g per day for 6 days and a subsequent maintenance dose of 2 grams per day after a month of use leads to the same result as taking a supplement of 3 g every day, without loading.

Three years later, another study showed that daily supplementation of 5 g per day without a loading phase resulted in significant increases in strength and muscle mass.[9]

Should I use download or not?

Based on scientific conclusions, there is no difference in the final result with any method of administration. However, there are several factors that should be discussed as they may influence the choice of tactics:

Cycling[edit | edit code]

The cyclic scheme has become popular recently thanks to an article by Paul Krieb.
The author writes: The traditional loading phase invariably overloads the blood with creatine, bombarding the muscles with high concentrations of it.
In this case, creatine transporters impair their ability to penetrate cell membranes! It takes quite a long time for their performance to return to normal. In addition, such a return can only occur if the concentration of creatine outside the cells decreases. It is then suggested to take the supplement for 3 days, followed by a 3-day break. The whole idea is based on three studies, two of which were carried out by himself, and the third by Luc JC van LOON[10], in the conclusion of which scientists come to the conclusion that constant intake of creatine leads to a decrease in its concentration after 4 weeks, presumably due to gene suppression transporters. This work made a lot of noise and caused a new wave of discussions.

What is Paul Krieb's mistake and the shortcoming of cyclic schemes?

1. Luc JC et al found a decrease in muscle concentrations only after 4 weeks and not after 3 days.
2. Much more research has shown that a maintenance dose can maintain high concentrations of creatine in muscles for a long time. Thus, the work referred to by Paul Krieb can be considered erroneous.
3. Tarnopolsky M and Parise G [11] conducted a special study that showed that creatine monohydrate does not suppress the synthesis and activity of transporters in humans even after 4 months of daily use.

The above allows us to conclude that cyclic dosage regimens are inappropriate.

Low dosages[edit | edit code]

A new study [12] published in the journal Nutrition in 2010 decided to test the effects of creatine in low dosages. 20 healthy men and women received the supplement in an amount of 0.03 g per 1 kg of body weight, an average of 2 g per day. Scientists found that after 6 weeks, the subjects did not change in lean muscle mass, maximum strength, percentage of fat and fluid volume in the body. From this we can draw an unambiguous conclusion: that doses should not be low, otherwise the effect will be minimal or absent altogether.

Particular attention should be paid to creatine supplements in capsules, where manufacturers often make the dosage insufficient.

Benefits of taking

Creatine is a nitrogen-containing carboxylic acid that affects muscle growth. Produced in the liver, kidneys and pancreas, it is present in a number of products. Its content is especially high in red meat.

The substance is available in the form of a dietary supplement. It is recommended to take it in case of increased fatigue, when the muscles cannot cope with the load during training and get tired quickly.

The supplement is sold in the form of tablets, liquids, capsules, etc. The most popular variety among athletes is creatine monohydrate, crushed into powder.

Taking creatine helps increase lean muscle mass. It is safe for health and has virtually no contraindications. However, you should consult your doctor and trainer before purchasing the supplement.

The effect is observed only with systematic use; the substance gradually accumulates in muscle tissue and facilitates training, saturating the body with energy. You feel a surge of strength and endurance, sports activities become longer and more effective. Muscles work longer, their fatigue is significantly reduced. At the same time, they look more powerful due to the fact that the substance retains liquid in the sarcoplasm. The increase in muscle mass after completing the course is up to 5 kg.

It is believed that regular use promotes testosterone growth, which can negatively affect the health of female athletes. However, the substance is not officially recognized as a steroid and does not belong to the category of doping.

What should I take creatine with?[edit | edit code]

It is known that the most “complex” pharmacodynamic stage of creatine is its transport from plasma to muscle cells. It is at this stage that most of the creatine is wasted. It has been observed that some substances affect the absorption of the supplement by muscles. The most effective intermediary that accelerates transport is insulin.[13] This hormone has a pronounced anabolic effect and causes muscles to absorb almost all nutrients, including creatine.

To improve the absorption of the supplement, insulin secretion in the body can be sufficiently stimulated by consuming:

• fast carbohydrates 10-20 g (in the form of sweet juice or adding sugar)
• fast protein 20-30 g (improves absorption as well as carbohydrates[14])
• amino acids 5-15 g

The effectiveness of other transport systems (taurine, CLA, arginine, etc.) is in doubt. There are already combined products: creatine with a transport system

It must be remembered that creatine must be washed down (or stirred) with a sufficient amount of liquid to neutralize the dehydration effect and speed up transport.

Also, the absorption of creatine is positively influenced by the administration of anabolic and other hormones: growth hormone[15], thyroxine[16], anabolic steroids and insulin.[17]

Can you drink creatine with water?

In order for creatine to reach muscle tissue, it needs special conditions, namely a high level of insulin in the blood. It is this hormone that helps increase cell permeability to various substances. Therefore, it is recommended to consume creatine with simple carbohydrates, as they cause a spike in insulin. It follows from this that when drinking water, you should add a few tablespoons of sugar or honey.

There are two effective ways to take creatine:

• 70 g of fast carbohydrates per 5 g of creatine;
• 50 g of carbohydrates and protein per 5 g of creatine.

Which carbohydrates are suitable and with which juice should I drink creatine? Grape juice is excellent because this berry contains glucose as the main carbohydrate, and a gainer based on maltodextrin is also suitable. When choosing a nutritional supplement, you should give preference to one that contains fast protein and maltodextrin; this combination will ensure rapid transport of creatine to the muscles.

How long does the course last?[edit | edit code]

Based on the studies already cited above, most indicate that creatine can be taken on an ongoing basis. However, the studies that reveal the phenomenon of downregulation of cellular transporters are alarming.[18] Theoretically, this could lead to decreased muscle sensitivity to the supplement. According to average data, this occurs after approximately 2 months of daily use.

Thus, after completing a 1.5-2 month course, you need to take a break for 3-4 weeks, this is enough to completely restore sensitivity.[19]

Features of taking creatine powder

There is nothing complicated about taking creatine in powder form. Using a measuring spoon (you can use a teaspoon), you need to take 5 grams and mix with 500 ml of any drink. Sweet fruit juices, such as grape or sweet apple, promote the best absorption of creatine powder. Before consuming creatine powder, it must be diluted in juice or other liquid and the drink must be mixed well.

If you choose creatine monohydrate powder, it is recommended to increase your fluid intake to 2.5-3 liters per day.

Notes[edit | edit code]

1. Candow DG, Chilibeck PD., Timing of creatine or protein supplementation and resistance training in the elderly. 2008 Feb;33(1):184-90.
2. Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S. Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans. J Sports Med Phys Fitness. 2002 Sep;42(3):320-9.
3. https://www.jissn.com/content/10/1/36
4. Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S. Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans. J Sports Med Phys Fitness. 2002 Sep;42(3):320-9.
5. Odoom JE, Kemp GJ, Radda GK. The regulation of total creatine content in a myoblast cell line. Mol Cell Biochem 1996 May 24;158(2):179-88
6. Burke DG, Smith-Palmer T, Holt LE, Head B, Chilibeck PD. The effect of 7 days of creatine supplementation on 24-hour urinary creatine excretion. J Strength Cond Res 2001 Feb;15(1):59-62
7. Department of Kinesiology/Center for Sports Medicine, The Pennsylvania State University, Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.
8. Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL. — Muscle creatine loading in men. J Appl Physiol. 1996 Jul;81(1):232-7.
9. The Journal of Strength & Conditioning Research: Vol. 13, No. 3, pp. 187
10. Luc JC van LOON, Audrey M. OOSTERLAAR, Fred HARTGENS, Matthijs KC Effects of creatine loading and long-term creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clinical Science (2003) 104, (153–162)
11. Tarnopolsky M, Parise G Acute and moderate-term creatine monohydrate supplementation does not affect creatine transporter mRNA or protein content in either young or elderly humans. Department of Medicine (Neurology and Rehabilitation), McMaster University, Hamilton, ON, Canada. Molecular and Cellular Biochemistry 2003 Feb;244(1-2):159-66.
12. Rawson et al, 2010
13. Odoom JE, Kemp GJ, Radda GK. The regulation of total creatine content in a myoblast cell line. Mol Cell Biochem 1996 May 24;158(2):179-88
14. Stinge, GR, Simpson, EJ and Greenhaff, PL (September 2000) Protein- and Carbohydrate-induced augmentation of whole body creatine retention in humans. Journal of Applied Physiology Volume 89: 3: pages 1165-1171.
15. Odoom JE, Kemp GJ, Radda GK. The regulation of total creatine content in a myoblast cell line. Mol Cell Biochem 1996 May 24;158(2):179-88
16. Odoom JE, Kemp GJ, Radda GK. The regulation of total creatine content in a myoblast cell line. Mol Cell Biochem 1996 May 24;158(2):179-88
17. Stinge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol 2000 Sep;89(3):1165-71
18. Guerrero-Ontiveros ML, Wallimann T. Creatine supplementation in health and disease. Effects of chronic creatine ingestion in vivo: down-regulation of the expression of creatine transporter isoforms in skeletal muscle. Institute for Cell Biology, Swiss Federal Institute of Technology, ETH-Honggerberg, Zurich. Mol Cell Biochem 1998 Jul;184(1-2):427-37
19. Rawson ES, Persky AM, Price TB, Clarkson PM. Effects of repeated creatine supplementation on muscle, plasma, and urine creatine levels. J Strength Cond Res. 2004 Feb;18(1):162-7. Related Articles, Links