earch. Scientific evidence supporting creatine is there, but while some very good results have been reported, like 20 pounds body weight gain in 6 weeks and increase in strength, others have reported no significant gains whatsoever while taking the supplement. Like all supplements, supplementing creatine is useless if your body already has enough of it. Further supplementation is then not needed and just a waste of money. If however, you do not have the optimal levels of creatine in your muscle cells, then supplementation is a good idea which can really enhance your training. Some people get minimal or no effect from creatine. This is probably due to their already high creatine levels due to dietary intake or perhaps the efficiency/inefficiency that they produce ATP. If you take creatine monohydrate and don't notice any results in about 2 weeks it's a good bet that you're one of these people. Once you plateau, your muscle cells will probably be saturated with creatine and since the body loses about 1-2% creatine a day you should be able to get away with cycling on and off creatine to lengthen your results. Once you stop creatine supplementation and your body clears it 100% (about a 2 month process) you'll probably be back at your old strength and muscle mass levels. Of course the gains in mental ability (I've done this before I can do it now) and tendon/skeletal strength increase resulting from these heavier workouts will remain. You must also be aware of the proper usage of creatine. Usually, the use of creatine is split into a loading and maintenance phase. During the loading phase, large quantities of creatine monohydrate are taken. Because the creatine only slowly disappears from the body, a maintenance phase in which less creatine is taken will still provide the body with adequate levels of creatine. For suggested duration of the phases and quantities see below.Creatine (creatine monohydrate) dosage derived from works...
