Optimizing the Anabolic Effects of
Micronized Creatine Part-2
The traditional recommended dose regime for creatine supplementation
can actually short-circuit the enormous potential gains that can be obtained
from this supplement. In this article, I will detail a specific dosage strategy
and cover the key points on how to use Micronized Creatine to obtain (dare I say
it) drug-like gains in strength and muscle mass. But first, here is a quick
refresher of the reasons why the traditional dosing patterns for creatine may
actually be counter-productive to obtaining the best results from this
supplement.
The traditional way of using creatine involves a 5 to 7 day
loading phase of 20 to 25 grams a day followed by a daily maintenance dose of 2
to 5 grams of creatine per day. However, this basic “scatter-gun” approach might
get the job done but probably destroys 70-80% of the potential gains that could
be obtained. Here are some research-based reasons why athletes have to change
the way they view creatine supplementation if they want the best effects
possible.
- Achieving a high concentration of creatine within muscle is essential to
triggering a powerful anabolic effect at the cellular level. However, it is
clear that the traditional dosage pattern fails to maintain high muscle
creatine concentrations over a longer period of time (6 to 12
weeks).[1-3]
- Excessive loading (the traditional way) may cause creatine saturation
outside the cell that prevents effective muscle uptake for weeks or even
months! [4]
- A small maintenance dose is futile at maintaining high muscle creatine
concentrations. Using a small dose after loading ensures that high muscle
creatine concentrations disappear within 6 weeks![5]
AST
MICRONIZED CREATINE
What is the solution?
The solution is Micronized Creatine
cycling. Micronized Creatine cycling is a strategy I’ve designed to maximize the
uptake of creatine by muscle cells to create and maintain ultra-high muscle
creatine concentrations.
Micronized Creatine cycling is designed to
create a synergy between intense training and muscle cell metabolism that will
trigger a potent anabolic response at the cellular level. Over a short period of
time this powerful anabolic response provides rapid strength and muscle mass
gains. If you’ve used creatine in the past and have been disappointed with the
results, you will definitely benefit enormously from this strategy. If you’ve
obtained good results from creatine in the past, hold onto your seats as this
strategy will provide you with phenomenal gains, every time you supplement with
Micronized Creatine.
Step 1
- Use Micronized Creatine
for three days only. The daily dosage will range from 15-25 grams/day
depending upon the size of the individual. Bodybuilders that are 180 pounds or
heavier are advised to use the higher end of this scale (20 to 25 grams per
day).
- Take two of 5 gram servings as in The Bracketing
Method
- Take another 5 grams of pure Micronized Creatine
within the 3-hour post-workout period as in The Anabolic Nutrient Timing
Factor.
- Another one or two servings of pure Micronized
Creatine can be taken with a Ny-Tro PRO-40 shake (mixed
with 15-20 oz water) in the morning or evening.
Step 2
- No creatine supplement is used for the next three
days. On these “non-creatine” days, substitute DGC for Creatine HSC during workouts.
Step 3
- Perform step 1 followed by step 2 repeatedly to form a three days-on/three
days-off cycling pattern throughout your 8 week Max-OT program.
- After your 8 week Max-OT program
finishes, take a one week break from training. In the last three days of this
rest week, commence your Micronized creatine cycling strategy so that you
start your next Max-OT program with optimal muscle creatine levels.
Based on the science regarding creatine supplementation and transport into
muscle, this strategy should ensure maintenance of high muscle creatine
concentrations all the time, while preventing creatine receptor down regulation
in muscle cells.
The brief (3-day) loading phase serves at precise
purpose; it maximizes creatine uptake into muscle without de-sensitizing or down
regulating creatine receptor/transporters (located on the cell membrane). Three
days without creatine supplementation should be just enough time to re-sensitize
creatine transporters but not allow muscle creatine stores to
decline.
What about non-training days?
Bodybuilders often
ask me if they should use creatine on their non-training days. My answer is that
it is imperative to follow this three days-on/three days-off cycling strategy
regardless of whether or not it is a training day. During tough training
programs the body is in a constant state of repair and recuperation; rest days
are the days that allow recovery to take place. Creatine supplementation
stimulates the cellular mechanisms that enable muscles to recover and become
bigger and stronger. Therefore, the Micronized creatine cycling strategy I’ve
outlined must not be interrupted regardless of whether or not it is a training
or rest day. In the long term this strategy will promote rapid cellular recovery
that must occur during tough training programs.
On non-training days take
Micronized creatine after meals or with liquid meals such as Ny-Tro PRO-40. Just
remember to stick to your chosen daily dose. Also remember that creatine needs
water to exert its anabolic effects on muscle (it draws water into the cell to
trigger protein synthesis and muscle growth). Therefore, along with every 5 gram
dose of Micronized creatine 15 to 20 oz of water should be consumed.
So there you have it. A
simple strategy that is incredibly effective. I urge anyone who uses creatine to
try Micronized Creatine Cycling. The positive feedback that I’ve received from
bodybuilders so far has been awesome.
AST
MICRONIZED CREATINE
References:
1. Volek et al. Medicine &
Science in Sports & Exercise 31: 1147-1156, 1999.
2. Cribb et al.
Medicine & Science in Sports & Exercise 35: S400, A2239, 2003
3.
Cribb et al. Presented at The Australian Association of Exercise and Sports
Science Conference, April, 2004
4. Guerrero-Ontivers, M.L. and Wallimann,
T. Molecular and Cellular Biochemistry. 184: 427-437, 1998.
5. Van Loon
et al. Clinical Science 104:153–162. 2003
