Muscle creatine store will be fully saturated within a few weeks, regardless of whether you load with a high dose first. In fact, I know of people who use such a protocol without issue. Put your money away and stick to the proven, easily available, and low cost creatine monohydrate powder. But really, it’s all just creatine, with the only real difference between them being solubility and absorption speed. As previously mentioned, there are no studies that indicate creatine cycling is necessary or that you need to stop using it after a certain length of time. One of the most clinically researched compounds available, MusclePharm® Creatine Monohydrate works to restore muscular energy levels depleted during exercise, resulting in increased strength, power, muscular endurance, and lean body mass. You can pick up 300 grams for $17. Its main function is to increase energy amounts in quick fashion, giving you more free energy to use during a workout. For a plain creatine … Because most creatine products i have taken in the past, suggested use was immediate post workout..obviosuly since creatine is saturated into the muscles better, because of the blood flow after a nice workout. Look for products that use creapure creatine. Week 1: 20g creatine monohydrate loading (5g servings 4 times a day)Weeks 2 – 8: 5g creatine monohydrate dailyNo creatine for 1 month followed by another 6 week creatine cycle. You’ll probably have noticed that there are a number of different types of creatines available, from creatine monohydrate, Ethyl Ester, Serum, Gluconate, Nitrate, Citrate, to Malate. Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle's stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. 3) You can cycle on and off creatine for a few weeks at a time. Basically, all types of creatine do the same job, but that’s not what a lot of supplement companies want you to believe. There’s also enough evidence to suggest that weight lifters that supplement with creatine for three months tend to gain between 2 to 6.5 extra pounds of lean body mass compared to those that train without it. The reports of damage to the kidneys or liver by creatine supplementation have been scientifically refuted. Creatine supplements are widely available in stores and online. Your tub of creatine powder should contain a 5g measuring scoop, if it doesn’t, just remember – 1 teaspoon = 5 grams. Creatine’s effects on muscular performance was first studied and documented way back in the 1920’s. Many studies show that long term use of creatine is safe. Creatine is an energy source that fuels and enhances the output of anaerobic exercise, such as intense weight training. This is a great thing for us, because we can see scientifically proven facts that the use of creatine monohydrate is safe, and delivers improved gains in muscle mass, strength, and overall muscular performance. This complete guide will explain the differences between supplements like creatine monohydrate and kre-alkalyn, and it'll show you the best strategies to build muscle with this truly unique supplement. Just like a protien shake immediately after workout out. With that said, if you’re suffering from anything serious, like liver or kidney disease, or high blood pressure, it’s recommended that you avoid taking creatine. - see graph Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass \"compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power.\" \"There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM.\" \"hydrochloride and mesylate being 38 and 30 times more soluble, respectively.\" \"a rapid way to \"creatine load\" human skeletal muscle is to ingest 20 g of creatine for 6 days.\"\"A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day\" \"consuming creatine immediately post-workout is superior to pre-workout\" (9) \"There were no differences between pre- and post-exercise creatine\" Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs) (11) \"Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT\" \"Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. There are hundreds of scientific research papers covering the safety and effectiveness of creatine monohydrate. Not a single study exists that definitively shows any other type of creatine to be superior to monohydrate. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated.\" Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr \"once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Here’s a little scientific study for you: In 2004 the European Food Safety Authority (EFSA) published a record that stated that oral long-term intake of 3 g pure creatine per day is “unlikely to pose any risk”.