Creatine is a natural compound that boosts energy production, helping regenerate ATP, the body’s energy source. It's popular in fitness for enhancing strength, endurance, and recovery during high-intensity activities like weightlifting and sprinting. Despite creatine’s benefits some people decide to stop taking creatine because of the annoyance of powders and tablets or because they’ve heard cycling creatine is the best process to get maximum results (which isn’t true). Throughout this article we will discuss what happens when you stop taking creatine, why it is a bad idea for most people and alternative solutions to get your creatine in [1]
What is creatine and what does it do?
Creatine is naturally found in foods like meat and fish and is also produced by the body. It helps regenerate ATP, the primary energy source for your muscles, which is crucial for short, high-intensity activities like weightlifting and sprinting. Supplementing with creatine can improve strength, increase endurance, and support muscle recovery, making it a popular choice for athletes and fitness enthusiasts. [2]
Immediate Effects of Stopping Creatine
Loss of Water Retention
Creatine increases water retention in muscles by drawing water into muscle cells, which helps with hydration and muscle fullness. This effect often makes muscles appear larger and more "pumped." When you stop taking creatine, the body naturally reduces this water retention, potentially leading to a slight reduction in muscle size or "fullness." [3]
Strength, Endurance & Cognitive benefits
You will start to notice a decrease in your strength and endurance as well as the cognitive performance the supplement gives you. This will not be immediate but you will start to see the decline after a week or so as your stored creatine decreases. Ultimately you will see a slight drop in your energy levels as creatine helps generate ATP which is the body's main sort of energy for both muscles and your brain. [4]
Long-Term Effects of Stopping Creatine
Over time, stopping creatine can lead to a gradual decline in performance as your body adjusts to no longer having topped-up creatine stores. This may result in a reduced capacity for high-intensity workouts and slightly slower recovery times after exercise. Without supplementation, your body resumes relying on its natural creatine production and dietary intake, which might not support the same level of performance enhancements seen with supplementation. However, these changes are gradual and won’t drastically affect overall fitness for most individuals. [5]
Factors that effects of stopping creatine
Length of Use
The duration of creatine supplementation plays a role in how the body reacts after stopping. Long-term users often have well-saturated muscle stores, so they may experience more noticeable changes, like a gradual decline in water retention and performance. Short-term users, on the other hand, may not notice significant effects as their creatine levels were not fully maximised.
Training Intensity
Individuals who engage in high-intensity training, such as weightlifting or sprinting, may feel the effects of stopping creatine more than casual users. This is because their workouts demand more from their ATP stores, which creatine supports. Without supplementation, they may find it harder to sustain peak performance in demanding activities over time.
Dietary Intake
Those who consume creatine-rich foods, such as red meat or fish, often experience milder effects after stopping creatine supplementation. These foods help maintain baseline creatine levels, reducing the impact of withdrawal compared to individuals with low dietary creatine intake.
Should you cycle creatine?
The idea of cycling creatine, or taking periodic breaks, often stems from myths about dependency or potential strain on kidney health—claims that lack solid scientific backing. Studies show that consistent, long-term creatine use is safe for healthy individuals and doesn’t diminish its effectiveness over time. Cycling doesn’t provide any proven performance or health benefits, making it unnecessary for most users. The only time it might make sense to pause usage is when advised medical professional. Equally, you should speak to a medical professional before taking creatine or if you are noticing any negative effects since starting the supplement. [6]
Is stopping creatine right for you?
If you have noticed any negative effects you should stop taking the supplement. Some people do have negative effects when taking creatine but these are usually bloating due to having high levels of creatine (more than 5g a day).
With creatine helping with physical and mental performance it's a supplement you should be taking every day regardless of your daily habits and routine. If you are considering moving away from creatine due to the inconvenience of powders and tablets why not give creatine gummies a try? They are enjoyable alternatives which also have absorption due to the inclusion of fast sugars.
Conclusion
Creatine is one of the most researched and effective supplements available, offering benefits for strength, endurance, recovery, and even cognitive performance. While some choose to stop taking creatine due to myths, convenience issues, or the belief that cycling is necessary, the science clearly shows these concerns are largely unfounded. Stopping creatine can lead to a gradual decline in performance and muscle fullness, but these changes are avoidable by maintaining consistent supplementation.
If powders and tablets feel inconvenient, consider switching to more user-friendly options like creatine gummies, which offer the same benefits in a more enjoyable format. Ultimately, for most people, creatine is a supplement worth sticking with for sustained physical and mental performance.
