Many people find that after a few weeks, the gains they
make on creatine monohydrate begin to taper off or even
disappear altogether. There's an increasing belief among
hardcore trainers that cycling creatine intake may help
one experience continued progress with this proven
supplement.
Here's a typical creatine cycle you might try adding to
your supplement program:
1 A Day Vitamins
week 1: load (20 g / day)
week 2-4 : maintenance (10 g / day)
week 5: load (20 g / day)
week 6-8: OFF
Repeat Cycle.
You're basically "on" for 5 weeks (higher than average
doses), then "off" completely for 3 weeks. This seems to
work well and can help give you continual progress with
creatine supplementation.
Of course, another important factor is what type of
creatine you're using. I never made great gains with
creatine until I switched to a creatine formula as opposed
to just mixing the powder up myself.
In particular, AST's Creatine HSC has really worked well
for me. Other people see good results with EAS's
Phosphagen HP and MET-Rx's Micronized Creatine. And at 10
grams creatine per dose, MuscleTech's Cell-Tech is very
popular.
With creatine it's best to avoid generic powders (the
cheap stuff), as its purity is often in question and it
doesn't seem to work nearly as well as the quality
formulas on the market.
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