Ask the Doctor: Creatine Cycles
by Eric Serrano, M.D.

October 25, 1999

Dr. Serrano:
I have taken Creatine for some time and found that it seems to be less effective than when I first started using it a year or so ago. I have not used it for 12 weeks and want to try another cycle. Have you learned of any new, more effective ways to use creatine for weight gain and improved performance?

Thanks,

Gary

Gary:
To answer the first part of your question, yes I believe that creatine should be taken in amounts based upon one's bodyweight. Studies I have performed with my athletes indicate that when loading with creatine, an athlete should take an amount equal to .35g/kg of bodyweight and to maintain creatine stores in the muscle, .15g/kg should be used. Taking creatine in this manner allows for people to consume an amount that meets their own physical needs and maximizes the performance and physique related benefits creatine monohydrate has to offer.

Regarding creatine monohydrate cycles, the current recommendation of loading with creatine for 5 days followed by an indefinite period of maintenance leaves a lot to be desired. First of all, people following this recommendation do not know when or if they should either reload or stop taking creatine at any time and are more than likely wasting both creatine and their money by using to much over an extended period of time. Through a great deal of trial and error with my athletes, I have found it to be more effective to load with creatine, maintain creatine stores for a specific amount of time and then cycling off of creatine prior to performing another loading phase. Outlined below is the cycle that I have found to be most beneficial.

Week 1 (Loading Phase): .35g/kg of bodyweight per day. Divide total daily dosage into 5 doses.

Weeks 2-4 (Maintenance Phase): .15g/kg bodyweight per day.

Week 5: Off

Week 6 (Re-Load): Repeat loading phase using .35g/kg bodyweight per day.

Week 7 (Maintenance): .15/kg bodyweight per day.

Weeks 8-10: Off

This method of creatine cycling allows the user to fully load their muscle cells with creatine, maintain these stores and then take advantage of the partial depletion of creatine that will occur during the off week prior to performing another loading phase. This should allow for athletes to fully adapt to the short-term gains obtained from the loading phase and also obtain continual benefits from each creatine cycle they perform.

About Dr. Eric Serrano
Dr. Serrano received his medical degree from the University of Kansas and is Board Certified in Family Medicine. In addition to his medical practice, Dr. Serrano also provides nutrition counseling to professional and elite level athletes.