Creatine is one of the most studied supplements available. And with its constant presence on our social feeds, it’s clear the hype is real. With so much good press, it’s easy to feel like you should take it indefinitely. But what actually happens when you stop? Whether you’ve simply run out, or chosen to take a break, does stopping creatine supplementation mean your hard-earned gains will disappear?
Thankfully, explains strength coach Meg Gallagher, we have nothing to fear.
What Is Creatine?
In the research, creatine has proven itself repeatedly to be one of the most effective supplements for improving performance during repeated bouts of intense exercise. Put simply, creatine helps your muscles rapidly regenerate ATP, which is your body’s main energy source during short bursts of high-intensity effort. ‘Having more energy during lifting weights means more reps, possibly more weight, more sets and over time, you might build more muscle and get stronger,’ says Gallagher.
One of many studies that supports this in the journal Medicine & Science in Sports & Exercise found that muscle fibres grow faster after creatine supplementation and resistance-based exercise.
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What Happens When You Stop Taking Creatine?
The magic happens in the workouts when supplementing creatine. So, lucky for us, that means if we stop taking it we won’t lose those gains we made while supplementing (as long as we don’t stop training).
‘You have to go to the gym and put in the work to put that energy to use,’ says Gallagher. ‘So if I took creatine for six months, and made some gains in the gym, then stopped using creatine, I’d still have those gains. I just won’t have that extra energy for subsequent sessions.’
Gallagher cites a study published in the Journal of Aging and Physical Activity which analysed the effects of 12 weeks of creatine supplementation on trained individuals, before the participants stopped supplementing. The study found stopping creatine had no effect on the rate of strength, endurance, and loss of lean tissue mass with 12 weeks of reduced-volume training.
Gallagher argues that there’s also no good reason to stop taking creatine or cycle on and off. However, she adds, ‘Good reasons for stopping use of creatine are if it doesn’t fit with your lifestyle, you’ve stopped lifting, or you just can’t afford it anymore.’
Is It Safe to Take Creatine?
While long-term creatine supplementation is generally considered safe, some have concerns that creatine can have a negative effect on kidney function – but studies on healthy individuals have not shown adverse impacts on health. A significant study published in Clinical Science found that even higher doses of 20 grams a day caused no ill effects. As with any supplement, it’s important to tailor your intake to your own needs, but for most healthy people there’s no strong reason to stop taking it.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.