Creatine on off days, yay or nay

[redfield11]

Seems to be some question over whether or not you should use creatine on off days and if it helps to maintain mass.

[KimJong-il]

Depends on which creatine you use, but if your using regular mono Id go for yay on off days.

[Anthony21]

Seems to be some question over whether or not you should use creatine on off days and if it helps to maintain mass.

Once again as stated in another thread and if you search you do not need creatine on off days once you already reached saturation. Taking it on training days is sufficient.

[Farley1324]

I voted "yay".

However, I realize it is likely not necessary. If I miss a day or two a week I don't worry about it. But I do generally throw some 3-4g of creatine mono into a shake on off days. I decided to vote on what I do. I guess I suffer from "old habits die hard"

[quank]

nay

[KimJong-il]

I voted "yay".

However, I realize it is likely not necessary. If I miss a day or two a week I don't worry about it. But I do generally throw some 3-4g of creatine mono into a shake on off days. I decided to vote on what I do. I guess I suffer from "old habits die hard"

This is a good post....missing a day isnt catastrophic, and your unlikely to notice anything other than perhaps a placebo let down if your in the gym realizing you forgot your dose.

[NO HYPE]

Seems to be some question over whether or not you should use creatine on off days

No question within the literature I have read.

There is absolutely no need to take creatine on the off days [unless you like pissing money down the toilet]. Research has demonstrated the fact that intramuscular PCr concentrations will remain at near maximal saturation for extended periods of time. Unless it's prolonged/exhaustive exercise [such as to the extent of running a marathon], ingesting creatine on workout days only, is more than sufficient to maintain the saturation point. Additionally, numerous peer-reviewed studies have demonstrated the fact that the downregulation of the creatine transporter [CreaT] and/or arginine:glycine amidinotransferase [AGAT] as a result of excessive creatine supplementation, has indeed been proven to be an evident fact.

Additionally [aside from dietary intake], one has to take into consideration, the sufficient amount of [endogenous] creatine that is synthesized on a daily basis. Excluding dietary and/or supplemental intake, the daily synthesis of creatine via the methylation of guanadinoacetic acid within the liver is sufficient enough to maintain the body pool at 120-160 grams. Additionally, an average of 2 grams of creatine per-day can be obtained from meat and fish.

ISBN: 978-1-4051-1909-2 February 2006, Wiley-Blackwell
Dietary Supplements and Functional Foods

http://forum.bodybuilding.com/showth...hp?t=128353671

[toneranger]

i was always told to take 5grams/daily, even on off days.
so at what point/how much are you considered saturated. and how long till it wears off.... basically how much is needed weekly or monthly to maintain?

[WeltDog]

Yay...I don't sweat it though if I forget.

It's inexpensive so why not?

[redfield11]

No question within the literature I have read.

See the poll though and you realize not everyone is as sure as you think

[redfield11]

in fact it seems to be a pretty big difference in opinion, about 2/3rds say yes and 1/3rd say no, thought it might be a little more clear cut

[PinchTheBear]

Once saturated, no need:

[redfield11]

Someone gave me negative reps for this question (relevant because now a lot of people are ignoring my posts because of the red bars). As a sort of redemption I"m just bumping this post to prove that despite this being consistently argued and some sides of the argument actually producing scientific studies, it is still an uncertain topic.

I get that conclusion based on the fact that the poll shows roughly two thirds of people on here disagree with those studies and believe it best to take creatine on off days, therefore this was a legitimate question, but i apologize to anyone who thought this wasted their time.

[KimJong-il]

Someone gave me negative reps for this question (relevant because now a lot of people are ignoring my posts because of the red bars). As a sort of redemption I"m just bumping this post to prove that despite this being consistently argued and some sides of the argument actually producing scientific studies, it is still an uncertain topic.

I get that conclusion based on the fact that the poll shows roughly a third of people on here have a different belief, therefore this was a legitimate question, sorry to anyone who thought this wasted their time.

dont let that bother you, i think you asked a great question.

[Farley1324]

Someone gave me negative reps for this question (relevant because now a lot of people are ignoring my posts because of the red bars). As a sort of redemption I"m just bumping this post to prove that despite this being consistently argued and some sides of the argument actually producing scientific studies, it is still an uncertain topic.

I get that conclusion based on the fact that the poll shows roughly a two thirds of people on here disagree with those studies and believe it best to take creatine on off days, therefore this was a legitimate question, but i apologize to anyone who thought this wasted their time.

Okay then, fixed.

[sdfan13]

Nay, kind sir.

[NO HYPE]

the poll shows roughly two thirds of people on here disagree with those studies and believe it best to take creatine on off days

.......................................

Based on the research that I have viewed, inducing a hyperinsulinemic response in an effort to increase creatine accumulation, would merely be of benefit to individuals who have not yet reached the saturation point [the upper limit of which is 160 mmol/kg dm]. In addition, once intramuscular PCr concentrations have reached the saturation point, they remain elevated at near maximal capacity for extended periods of time [even in the absence of daily creatine supplementation].

~

[Bluerunner13]

try it both ways (everyday then only w/o days) for a month or two and see if you notice any difference