Introduction

The creatine loading phase, or the creatine saturation phase, is applied to fill up the muscles’ creatine pool as quickly as possible during the first 5-7 days of creatine supplementation. 

This phase involves using the higher recommended doses of creatine, where one would use about 20 grams daily or 0.3 grams per kilogram of body weight but split into 4 portions of about 5 grams each. In this case, its aim is achieved as fast as possible because its goal is to replenish the creatine in your intramuscular as fast as possible so that you can get the performance as well as the muscle building benefits that are associated with the product.

After the loading phase, you switch from the loading dosages to maintenance dosages of 3 to 5 grams per day. But let us know what parameters one gets to gain out of the creatine loading phase and whether or not one has to go through it so as to experience the outcomes. Let’s take a closer look.

Benefits of Creatine Loading

1. Quickly Saturates Muscles

The primary purpose of adopting the creatine loading protocol is to load muscular creatine concentration to a high level quickly. 

It would, however, take between 4 and 6 weeks if loading is not used to increase the creatine muscle stores. But most of the time, it is expressed as 5-7 days during the maturation period.

Consequently, you’ll reap the strength and power advantages of creatine before experiencing the time when loading with it at the beginning.

2. Boosts Exercise Performance 

Diet-induced muscular creatine levels also reach the optimal status quicker. Therefore, all the ergogenic benefits, such as increased power, muscle mass, strength, and fatigue threshold improvement, occur at a quicker rate.

For those individuals who train in hopes of seeing an increase in performance in their sport or weight lifting, they will highly benefit from the loading phase. 

It can give profits in such a way from 5-7 days instead of one month waiting for no loading. This can then be translated to enhanced achievement of goals.

3. Increase Weight 

Creatine draws water into the cells that are muscles in nature. This is one way it offers more voluminous, arterially appearing muscles and utility advantages by hastening intra-cellular signalling.

Thus, the loading phase results in a fast intramuscular Fluid shift due to increased muscular creatine saturation during the loading phase. 

To achieve the gains in weight, many lifters will find they rapidly gain about 3-4lbs (1.4-1.8kg) in the first week of loading and then keep that weight on if supplementing with creatine (5).

Some of the reasons that make some stick with creatine for the long term include that for provides visible changes in physique, such as bigger, hard-looking muscles.

Creatine Loading Dosage: How and When to Take It

For one to get all the quick results highlighted for power output, increased strength, fuller muscular bellies, and exercise performances, there is a need to adhere to perfect loading phase directions.

Here’s how to properly dose and supplement with creatine during the loading phase:

• Dose Size: 20 grams per day or 0.3 grams of protein per kg bodyweight per day
• Length: 5 to 7 days maximum
• Frequency: four doses of each containing 5 grams, each taken every 6 hours in the day.
• Type of Creatine: Creatine monohydrate powder. Other forms lack research.
• What To Take It With: carbohydrate sources such as juice or high glycemic index carbohydrate
• Supplement Timing: Before or after exercise with a consumption of nutrient-dense foods after exercising 

The above guidelines help you to reach fast maximal creatine molecule muscular concentration to enhance one’s performance and bodybuilding significantly.

After the loading phase is complete then you move to a smaller 3-5 gram per day maintenance dose. Taking cycles of 8 to 12 weeks on creatine, then off for the same amount of time, is also recommended.

Conclusion

Suppose your objectives are to get a fast dose of the energy enhancement, muscle mass enhancement, and fatigue prevention powers of creatine. In that case, it is very efficient to embark on a loading phase.

It replenishes muscular creatine deposits in 5-7 days as opposed to the month, or longer it may take without supplements. So again, just ensure that you follow the accurate loading procedures for portion size and time in order to get the best outcomes.

After creatine has been consumed in this manner, the packaging requires transitioning into a maintenance dose of 3-5g per day and a cycle of the creatine supplement in 8 –12 weeks for best results in the long run.

If you want even more muscle creatine increase, learn more about our Genetic Nutrition system. It uses your genotype to give you a genetically personalised creatine supplement and workout program for your body. Click here to learn more!

FAQs

When is it better to take creatine when loading?  

Using your creatine supplement, take 20 grams daily and divide into four equal doses of 5 grams each. This product is best taken before and after your workouts alongside your high-carbohydrate foods for the best experience by your muscles.

What are the side effects of creatine loading?

The major side effects of consuming this product include swelling, gaseous distension, stomach ache and diarrhoea as well as water retention. Do not consume creatine with aGI foods, and ensure you are very well hydrated, particularly in the first week of using the supplement.

Should you cycle creatine loading? 

Yes, it is advised to cycle creatine supplementation. The process involves a loading phase, followed by a lower maintenance dosage. Ideal periods for creatine supplementation seem to be 8 to 12 weeks. This cycling strategy ensures that your body is optimally responsive to creatine supplementation in the long term.

• Share on:
WhatsApp Deel Tweet Pin it Messenger Email