Why Dietitian Who Loves Strength Training Stopped Taking Creatine
Creatine supplementation, long synonymous with heavy lifting and muscle hypertrophy, is seeing a shift in usage patterns as health-conscious consumers move toward personalized, need-based protocols. Dietitian and author Josie Porter, who recently discontinued her daily 5mg creatine regimen, exemplifies a growing trend of users cycling supplements based on specific, current activity levels rather than indefinite, habitual use.
Why are fitness enthusiasts moving away from constant creatine use?
The primary driver for cycling creatine is the alignment of supplement intake with specific physical training goals. According to Josie Porter, author of How Not To Take Supplements, the efficacy of creatine in a gym setting is tethered to high-intensity output. Porter stopped her daily supplementation after shifting her training focus from heavy strength training to flexibility work, citing a lack of need for the explosive energy bursts the supplement provides.
Creatine is a naturally occurring compound that helps the body regenerate ATP, the primary energy molecule used by cells during short, intense bursts of activity.
How does creatine interact with muscle saturation?
Research indicates that for creatine to provide a measurable performance benefit, muscle tissues must be fully saturated. Porter notes that the standard protocol involves a consistent 5mg daily dose maintained over four weeks. If training intensity drops, the metabolic demand for that supplemental ATP decreases, leading some professionals to conclude that the supplement is unnecessary during recovery or lower-intensity training phases.
What is the future of creatine beyond the gym?
While athletic performance remains the primary use case, emerging research is exploring the cognitive benefits of creatine. Early-stage studies suggest potential applications for brain health, though clinical consensus remains thin. Porter acknowledges the existence of this evidence but maintains that, until further data confirms significant neurological advantages for the general population, she will prioritize a food-first approach—relying on dietary sources like red meat and seafood—rather than daily supplementation.
Comparison: Performance vs. Cognitive Supplementation
| Goal | Current Evidence Status |
|---|---|
| Muscle Hypertrophy | Well-established; high efficacy for intense training. |
| Brain Health | Early-stage; potential benefits under study. |
Frequently Asked Questions
Do I need to cycle creatine?
There is no medical requirement to cycle creatine, but many practitioners like Porter choose to pause intake when their training volume or intensity decreases to avoid unnecessary supplementation.
Can I get enough creatine from my diet?
Yes, the body naturally produces creatine and obtains it through protein-rich foods, including red meat and seafood. Supplementation is typically used to reach saturation levels faster for athletic gains.
Is creatine safe for daily use?
Creatine is one of the most well-studied supplements in the fitness industry. However, individual needs vary, and experts often recommend a food-first approach to health.
If you are considering starting or stopping a supplement regimen, assess your current activity level and goals. Tracking your training intensity can help you determine if a supplement is actually serving your current needs.
How has your approach to supplements changed as your fitness goals evolved? Share your experiences in the comments below or subscribe to our newsletter for more evidence-based health insights.