Creatine cycling is one of the most popular trends among bodybuilders of the recent age. Some see astonishing results in muscle mass, while others don’t. To increase your strength, consider why should you cycle creatine.
Although it may help break your plateau, your body does not grow resistance towards creatine. So, although the creatine cycle is necessary, you don’t have to stop taking it to grow bigger.
So, let’s debunk some common myths behind the importance of the periodic assumption of creatine without further ado.
Debunking The Myth of Creatine Cycling
The biggest myth question about creatine usage is, “will I grow resistant to creatine over time?” The answer is no! You will not get resistant to creatine, but when your muscles reach the 100% muscular saturation point, little to no progress will be seen after ingesting creatine.
There’s a significant correlation between your diet and creatine’s ability to work through your testosterone. So, let’s debunk some common misconceptions!
Myth 1: Creatine cycling is necessary to avoid negative side effects
There is no scientific evidence to support the need for creatine cycling. For building muscle tissue, creatine cycling does not grow resistance.
Myth 2: Creatine cycling is necessary to maintain effectiveness
Creatine’s effectiveness does not decrease over time, and cycling is unnecessary to maintain its benefits. With the proper training, muscle protein synthesis can be effective regardless of cycling.
Myth 3: Creatine cycling is necessary to avoid bloating
Creatine can cause mild bloating, which is typically temporary and can be managed by staying hydrated and taking creatine with food. Cycling does not prevent bloating.
Myth 4: Creatine cycling is necessary to avoid becoming dependent
No evidence suggests that creatine use leads to dependency, and cycling is unnecessary to prevent you from gaining muscle fiber.
Myth 5: Creatine cycling is necessary to avoid kidney damage
Creatine has not been shown to cause kidney damage in healthy individuals, even in high doses, for extended periods. Cycling is not necessary to prevent kidney damage.
So, the myth about how taking creatine continuously may grow your muscle-building resistance is a myth! But, you must consider creatine cycling for proper muscle growth. To boost your metabolism to stop losing water weight, creatine plays a crucial role.
Should You Cycle Creatine?
Despite the myths surrounding creatine, you should cycle it. As you keep ingesting the supplement, your muscles reach a peak saturation point. At that moment, intaking creatine will not affect your physical appearance.
You can take creatine as a pre/post-workout supplement for increased resistance. However, you may notice a plateau in your muscle-growth progress.
Debunking The Myth of Creatine Side Effects
Creatine is a natural substance the body produces when it requires water retention. In easy words, creatine works by storing water in your muscles. As myths suggest, creatine is responsible for gaining weight – it may not be accurate!
Creatine is one of the most well-researched supplements in the market and has effectively improved athletic performance.
In the table below, discover some common creatine side effect myths!
| Myth | Truth |
| Creatine causes kidney damage | Creatine has not been shown to cause kidney damage in healthy individuals, even in high doses, for extended periods. |
| Creatine causes liver damage | Creatine has not been shown to cause liver damage in healthy individuals, even in high doses, for extended periods. |
| Creatine causes dehydration | Creatine can cause mild dehydration if not taken with enough water, but staying hydrated can prevent this side effect. |
| Creatine causes muscle cramps | Some people may experience muscle cramps when taking creatine, but this is typically mild and can often be avoided by drinking plenty of water and taking creatine with food. |
| Creatine is dangerous or harmful | Creatine is generally considered safe and well-tolerated for most healthy adults, and many professional athletes and bodybuilders use it as part of their training regimen. |
While talking to your doctor before starting any new supplement or exercise program is always essential, creatine is generally considered safe and well-tolerated for most healthy adults.
Debunking The Myth of Creatine Loading
Creatine loading involves taking high doses of creatine for a short period, typically around 20 grams daily for 5-7 days. This is followed by a maintenance phase of around 3-5 grams daily.
However, research has shown that creatine loading is not necessary to achieve the desired effects of the supplement. Taking smaller doses of creatine during resistance training over a longer period can also significantly increase muscle creatine levels.
So, creatine loading is just a myth for muscle-building. Think of it as loading your body with water at once and not drinking more until another week or so – it truly doesn’t work that way!
What Does Science Say About Cycling Creatine?
Research supports the idea that taking smaller doses of creatine over a longer period can be as effective as loading. For example, a study published in the Journal of the International Society of Sports Nutrition found that taking 3 grams of creatine daily for 28 days significantly increased muscle strength and size.
Overall, creatine loading is not necessary to achieve the desired effects of the supplement. By taking smaller doses over a longer period, individuals can avoid unnecessary side effects, increase muscle creatine levels significantly, and improve athletic performance.
Debunking The Myth of Creatine Cycling for Women
Women who engage in strength training and fitness are often told about the benefits of creatine supplementation. However, a common misconception is that women should cycle on and off creatine instead of taking it consistently.
But in reality, women can benefit from consistent creatine supplementation just as much as men, without cycling. Here are three key points to consider:
- While women typically have lower muscle mass and strength than men, creatine supplementation can help increase protein synthesis, leading to greater lean body mass and improved body composition.
- Consistent creatine supplementation improves women’s metabolism and overall health. Studies show that creatine supplementation enhances skeletal muscle function, increases glycogen storage, and improves high-intensity workouts and resistance training.
- Studies show that consistent creatine supplementation, at around 3-5 grams per day, is safe and effective for both men and women. Cycling on and off creatine may be less effective for building lean muscle and improving body composition.
Final Word
The idea that creatine cycling is necessary for maximum gains is a common misconception. Research has shown that consistent creatine supplementation, at a dosage of 3-5 grams per day, is safe and effective for both men and women in building lean muscle, improving body composition, and enhancing athletic performance.
Moreover, creatine cycling is less effective than consistent supplementation. A well-rounded dietary and exercise program that includes resistance exercise, weight-lifting, and adequate carbohydrate and calorie intake can further aid in building lean muscle mass and promoting fat loss.
With the right approach, anyone can achieve their desired muscle gain and weight loss goals. Read our latest blogs to learn more.
I am a health and wellness enthusiast working in a Pittsburgh-based wellness clinic. My primary role as a consultant is to tailor a balanced lifestyle for my patients, where positive steps and potent supplements play a synergistic role.