... A creatine loading phase is completely unnecessary in order to reach full saturation of the muscles (3-5g daily for 3 weeks will get you there all the same), and we simply don’t know what the results would have looked like if a lower dose was used right from the start. Due to the popularity and efficacy of creatine supplementation over 200 studies have examined the effects of creatine on athletic performance. Creatine is one of the most popular athletic supplements with sales surpassing 400 million dollars in 2004. Does creatine monohydrate cause “bloating” as is claimed by sellers of alternative forms and some users? Truth: Like the loading myth, contrary to popular opinion, cycling on and off creatine doesn’t lead to better results. Myth 2: You must incorporate a loading phase when supplementing with creatine Fact: Many creatine brands will recommend that you incorporate a “loading phase” when using creatine, which basically means ingesting very high doses over a period of time until you get to a sticking point where you can then “maintain” on a much lower dose. In this vid, I address that issue: Will BrinkWill Brink is the owner of the Brinkzone Blog. 2 Comments on CREATINE AND HAIR LOSS: MYTH OR FACT? Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. 7. Creatine also is not illegal and it doesn’t influence hormones in an anabolic manner typical of ‘steroid’ compounds. Creatine Supplementation Strategies. Creatine cycling is nothing but a myth pushed by supplement companies to get you to buy more creatine because if you do a cycle, you’ll need to go through another loading phase, where you’ll use four times the normal about of creatine. It has to be understood that recently developed forms of creatine don’t require loading. Creatine, on the other hand, is a tripeptide compound, made up of three amino acids (L-arginine, L-glycine, and L-methionine), with no rings to speak of. Fact: Creatine loading may lead to an initial weight gain of 0.8 to 2.9 percent of body weight in the first few days due to water being pulled into the muscle; however, this is less likely to occur following a low-dose protocol. Instead, creatine should be taken consistently, since as this position stand published by the International Society of Sports Nutrition suggests, most of creatine’s benefits occur once a saturation point has been reached. Myth 6: Creatine Leads To Weight Gain. When we talk about creatine loading, we refer to creatine monohydrate as the standard creatine form. By all these definitions, creatine is not a steroid. To increase creatine levels in the body, the process followed is known as loading or creatine loading.