KEEP IN MIND! The benefit of creatine supplementation is specific to some athletes in certain sports. Also, IT IS ADVISABLE TO CONSULT A SPORTS DIETITIAN BEFORE STARTING SUPPLEMENTATION.
• “The quickest way to “creatine load” is to take large doses (20-30 g per day) for around 5-7 days. Typically, these doses are split over the day to sustain plasma creatine levels (e.g. 5g, four to five times each day). Eating a large amount of carbohydrate (about 70-100 g) with each dose increases creatine uptake via the stimulatory effects of insulin. Therefore it is useful to take your creatine doses along with a meal or substantial carbohydrate-rich snack.• Some supplement manufacturers recommend a total daily dose of 3-5 g/day. This will eventually load the muscle, but may take up to 28 days before the muscle is saturated with creatine.
• The muscle cell has a creatine threshold or saturation point. Typically, creatine loading increases total creatine and creatine phosphate by 25% above resting levels. The response is individual and some athletes may improve their stores by 50%. Some research has suggested that athletes whose levels are initially lowest might respond best to supplementation. Obviously only those who can achieve a substantial increase in muscle creatine levels will show improved function.
• If supplementation is ceased, muscle creatine stores gradually return to resting levels – some studies have shown that it takes 4-6 weeks for this to occur. A ‘maintenance’ supplemental dose of 2-5 g creatine per day keeps the loaded muscle at elevated levels.
• Many athletes cycle their creatine supplementation – loading up, maintaining for a certain training period, and then stopping the supplements for a couple of weeks before reloading. This may suit the athlete’s training cycle or periodisation. Whether such cyclical use is better than prolonged continual use has not been studied. “
This is part of a publication by Sports Dietitians Australia.
So for those of you considering supplementation, have a read through this fact sheet, ask for professional opinion and keep in mind that although such supplements are usually marketed for all athletes, personally, I think they are not.
Sandra Mikhail (APD/AN)
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