Everything that happens to your body on a ‘creatine washout’
Experts have warned that while taking creatine every day has its benefits, consumers should be aware that a supplement ‘washout’ may be necessary after using the powder for a long period of time.
Creatine monohydrate, an organic compound, is used by athletes and casual gymgoers alike due to its ability to increase high-intensity exercise capacity, and to help muscle recovery.
It has an array of other reported benefits too, including helping to reduce brain fog and enhance mental energy.
But did you know you can have too much of a good thing?
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While experts suggest consuming about three to five grams of creatine per day is healthy, too much can cause severe digestive issues like diarrhoea, stomach cramps, and nausea.
You may also start to experience muscle cramps, dehydration, and nausea, according to one study.
Due to this, some people choose to undergo what's known as a 'creatine washout', which involves temporarily stopping supplementation and allowing the body's creatine stores to return to their natural levels.
But what actually happens when you ditch the powder?
According to health experts at Jinfiniti, the process can take anywhere between four and eight weeks, although the changes aren't necessarily noticeable straight away.
The first 24 hours
Within a day of taking your final dose, most of the additional creatine circulating in your bloodstream will have been cleared.
However, that doesn't mean your muscles have suddenly run out of the stuff.
Around 95 percent of the body's creatine is stored in skeletal muscles, where it helps produce the energy needed for short, explosive movements.
These reserves take considerably longer to disappear, meaning you're unlikely to notice much difference during your first few workouts.
Weeks one to two
During the first fortnight, your muscles will still contain elevated levels of creatine, so your strength and exercise performance should remain relatively unaffected.
You might also notice that your muscles continue looking fuller than they did before you started supplementing.
That's because creatine increases the amount of water stored inside muscle cells, an effect which doesn't disappear overnight.
Weeks three to four
By the third or fourth week, things may start feeling slightly different in the gym.
As your muscles' creatine reserves gradually decline, you could notice a reduction in your ability to perform repeated bursts of high-intensity exercise.
Think squeezing out that final repetition or maintaining your usual power during a sprint.
However, this doesn't mean you're suddenly losing all the muscle you've worked hard to build.
A 2004 study published in the Journal of Strength and Conditioning Research found that one participant's muscle phosphocreatine levels remained elevated even after a 30-day washout.
The researchers concluded that "the washout period for muscle creatine to return to baseline levels may be longer than 30 days in some individuals."
Weeks five to eight
After approximately four to six weeks, muscle creatine stores typically return towards their pre-supplementation levels, although some people may take longer.
You might notice a slight drop on the scales as your muscles retain less water.
Your muscles could also appear marginally smaller, but this doesn't necessarily represent a loss of actual muscle tissue.
Provided you're continuing to exercise and eating enough protein, the muscle you've built through training won't simply vanish because you've stopped taking creatine.
And there's no need to worry about your body forgetting how to produce it naturally.
Do you actually need a creatine washout?
Despite the popularity of cycling supplements, research hasn't established that healthy adults need to stop taking standard doses of creatine periodically.
The International Society of Sports Nutrition considers creatine monohydrate safe for continued use in healthy people.
So, while taking a break is generally fine, it's not a compulsory detox or reset.
Anyone experiencing persistent side effects, or managing kidney problems, should seek medical advice rather than simply adjusting their supplement routine.
Ella Scott
