[Ola Wallengren]

Vet inte om det tillför så mycket men jag kan ju klistra in ett tidigare svar från mig angående nedreglering och kreatin dosering.

Creatine transporter downregulation have only been documented in rats (1-3) and as far as I could find there is only one study looking at this in humans, where there were no change, so the downregulation part is mostly speculation (4). In some studies 3-5g is enough to maintain creatine stores and in others it’s not so it’s hard to draw any conclusions about the optimal dose or dosing regimen. Derave et al seems too think that it’s pretty clear that creatine levels decline after long time supplementation (5). However, creatine stores declined after a reduction in creatine intake from 10-15g with a concomitant increase in training volume so my own conclusion after reading that study was that 10g/day would probably enough for most and my own experience tells me that 10-15g/day “feels” better and the extra cost is negligible, so why not?

1. Guerrero-Ontiveros ML, Wallimann T. Creatine supplementation in health and disease. Effects of chronic creatine ingestion in vivo: down-regulation of the expression of creatine transporter isoforms in skeletal muscle. Mol Cell Biochem 1998;184:427-37.
2. Snow RJ, Murphy RM. Creatine and the creatine transporter: a review. Mol Cell Biochem 2001;224:169-81.
3. Snow RJ, Murphy RM. Factors influencing creatine loading into human skeletal muscle. Exerc Sport Sci Rev 2003;31:154-8.
4. Tarnopolsky M, Parise G, Fu MH, et al. Acute and moderate-term creatine monohydrate supplementation does not affect creatine transporter mRNA or protein content in either young or elderly humans. Mol Cell Biochem 2003;244:159-66.
5. Derave W, Eijnde BO, Hespel P. Creatine supplementation in health and disease: what is the evidence for long-term efficacy? Mol Cell Biochem 2003;244:49-55.