Stanford neuroscientist Andrew Huberman announced on his podcast that he takes a four-month break from creatine supplementation to test the supplement’s ongoing physiological effects, Men’s Health reported.
What Happens During a Creatine Washout Phase
A creatine washout is the time period after a person stops taking the supplement. Researchers use the term in athletic performance studies to measure how long phosphocreatine stores remain elevated in muscle cells after supplementation stops, according to research published in 2004 titled “Effects of repeated creatine supplementation on muscle, plasma, and urine creative levels.”
The 2004 study found that levels of muscle phosphocreatine did not return to pre-supplementation baselines even after a 30-day washout period. Eric Rawson, chair of the Department of Health, Nutrition, and Exercise Science at Messiah University and a co-author of the 2004 study, notes that the findings still hold true. “Four to six weeks is a typical response and depends on dietary creatine, response to supplement, etc.,” Rawson told Men’s Health.
Why Athletes Consider Taking a Break
While Huberman uses the washout period to evaluate the supplement’s ongoing impact, physiological necessity does not drive the practice for most users. “There appears to be a lingering concern about long-term creatine supplementation that is not supported by data,” Rawson said, comparing questions about creatine cycling to concerns about multivitamins, calcium, or whey protein.
Instead of physiological needs, mental health and training fatigue often prompt athletes to take a break. Rawson points out that stepping away from strict routines—including training schedules, meal frequency, macronutrient targets, and daily supplement regimens—can offer relief from the pressures of maintaining peak physical conditioning during an off-season.
Frequently Asked Questions About Creatine Breaks
Does stopping creatine cause muscle mass to disappear immediately?
Muscle phosphocreatine levels take four to six weeks to return to baseline after stopping supplementation, according to research co-authored by Eric Rawson at Messiah University.
Why did Andrew Huberman start doing creatine washouts?
Stanford neuroscientist Andrew Huberman stated on his podcast that he stops taking creatine every four months simply to evaluate what ongoing effects the supplement continues to have over time.
Are there recent clinical studies on the creatine washout phase?
Published scientific literature on the specific washout phase remains limited, with the most recent major study dating back to 2004, according to findings discussed by Men’s Health.
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