By Paul Cribb:

“the traditional recommended dose regime for creatine supplementation can actually short-circuit the enormous potential gains that can be obtained from this supplement. In this article, I will detail a specific dosage strategy and cover the key points on how to use Micronized Creatine to obtain (dare I say it) drug-like gains in strength and muscle mass. But first, here is a quick refresher of the reasons why the traditional dosing patterns for creatine may actually be counter-productive to obtaining the best results from this supplement.

The traditional way of using creatine involves a 5 to 7 day loading phase of 20 to 25 grams a day followed by a daily maintenance dose of 2 to 5 grams of creatine per day. However, this basic “scatter-gun” approach might get the job done but probably destroys 70-80% of the potential gains that could be obtained. Here are some research-based reasons why athletes have to change the way they view creatine supplementation if they want the best effects possible.

Achieving a high concentration of creatine within muscle is essential to triggering a powerful anabolic effect at the cellular level. However, it is clear that the traditional dosage pattern fails to maintain high muscle creatine concentrations over a longer period of time (6 to 12 weeks).[1-3]

Excessive loading (the traditional way) may cause creatine saturation outside the cell that prevents effective muscle uptake for weeks or even months! [4]

A small maintenance dose is futile at maintaining high muscle creatine concentrations. Using a small dose after loading ensures that high muscle creatine concentrations disappear within 6 weeks![5]

Step 1

Use Micronized Creatine for three days only. The daily dosage will range from 15-25 grams/day depending upon the size of the individual. Bodybuilders that are 180 pounds or heavier are advised to use the higher end of this scale (20 to 25 grams per day).

No creatine supplement is used for the next three days.

Step 3

Perform step 1 followed by step 2 repeatedly to form a three days-on/three days-off cycling pattern

take a one week break from training. In the last three days of this rest week, commence your Micronized creatine cycling strategy.”
So basically it’s 20-25g of creatine a day for 3 days, then 3 days off. Repeat, repeat, reapeat. Has anyone heard of or tried this method of creatine cycling?

1. Volek et al. Medicine & Science in Sports & Exercise 31: 1147-1156, 1999.
2. Cribb et al. Medicine & Science in Sports & Exercise 35: S400, A2239, 2003
3. Cribb et al. Presented at The Australian Association of Exercise and Sports Science Conference, April, 2004
4. Guerrero-Ontivers, M.L. and Wallimann, T. Molecular and Cellular Biochemistry. 184: 427-437, 1998.
5. Van Loon et al. Clinical Science 104:153�??162. 2003

Any thoughts on subject?

Until I see some studies, I will be a bit hesitant. And if Cribb thinks this is interesting, I am sure he will do a study and publish it. He has published couple fo excellent studies about post workout nutrition.

And it’s something where you don’t have to buy a new supplement or waste a lot of creatine. So won’t be a bad idea to try it out.

A small maintenance dose is futile at maintaining high muscle creatine concentrations. Using a small dose after loading ensures that high muscle creatine concentrations disappear within 6 weeks![5]

This statement confuses me.

I just start to take Creatine. I’ll try this scheme and let you know what happening.
Today is a third day, so next I wont take creatine for next 3 days.

Anatoly - 21 April 2009 05:52 PM

I just start to take Creatine. I’ll try this scheme and let you know what happening.
Today is a third day, so next I wont take creatine for next 3 days.

That would be great.

These days I just take 5g a day on workout days, 1/2 hr. before training.

I have to admit, that 3+3 schema works as well as loading-steady creatine usage.
At least that what I feel.

Another question is important for me.
Is it wise to take creatine while cutting?
I mean, because of water that creatine brings into body it might slows down cutting process.
Thanks

I would say you should doing creatine since it is now pretty much known how creatine increase muscle due to increase Igf-1 release and is not just due to water weight. And you are anyway going to drop water when you get ready for the competition, right.

anoopbal - 06 June 2009 02:33 AM

I would say you should doing creatine since it is now pretty much known how creatine increase muscle due to increase Igf-1 release and is not just due to water weight.

Got you. Thanks.

anoopbal - 06 June 2009 02:33 AM

And you are anyway going to drop water when you get ready for the competition, right.

That’s not the case. No competition in near future . I’m just fill I need some “cleaning”, I got too much “ballast”