Are you tired of plateauing at the gym? Then it’s time to take your gains to the next level.
Enter creatine loading – a technique that may help you achieve greater strength and muscle mass gains by saturating your muscles with high doses of this powerful supplement. But with so many conflicting opinions on how to load creatine, it can be tough to know where to start.
That’s where we come in. In this guide, we’ll walk you through everything you need to know to get the most out of this powerful supplement and achieve your fitness goals. Let’s get started.
How To Load Creatine?
Creatine loading is a quick and effective way to increase your body’s creatine stores. The purpose is to improve athletic performance, increase muscle strength and size, and enhance recovery.
Loading creatine involves taking larger than recommended amounts (3 to 5 grams) of creatine over a brief duration, generally five to seven days. The muscles use this increased amount of creatine to produce more energy during intense physical activity with greater power and strength output.
Creatine loading usually is divided into two phases-
- The Loading Phase
- The Maintenance Phase.
Let’s learn how to take creatine properly during the loading period.
- The Loading Phase
This phase typically lasts 5-7 days and involves consuming more creatine than the body’s natural levels to saturate the muscles with creatine. It involves consuming 20-25 grams of creatine per day, divided into 4-5 servings.
Studies suggest that following the method can help total creatine increase by 10% to 30%, with phosphocreatine stores increasing by 10% to 40%.
Typically, the dosage is distributed in 0.075g/kg lean body of 5 to 7 grams each. Taking more than recommended can increase the risk of side effects and other health issues.
- The Maintenance Phase
After the loading phase, the amount of creatine is reduced to a maintenance level. It is typically around 3-5 grams per day. This phase helps maintain the increased creatine levels in the body achieved during the loading phase.
The maintenance phase can last several weeks to months, depending on your goals and specific creatine regimen.
After the two phases, take a two weeks break from creatine.
Can I take 20g of creatine at once?
Taking 20 grams of creatine at once is not recommended as it’s a large dosage that can lead to several side effects. This huge amount of creatine is difficult to absorb and digest by your body. It can lead to increased water retention, stomach issues, diarrhea, dehydration, etc.
Moreover, taking an excessive amount than recommended will be a total waste. Your body can absorb and break down a certain amount of creatine, So your body will remove the excess creatine through urination.
Guidelines For Safe Creatine Loading
To maximize the effect of creatine loading, follow the correct guidelines.
- Consult with a professional dietitian – Though creatine is safe and hardly causes any severe side effects if taken correctly, speak with a healthcare professional before starting the loading phase. They can assess your health status and advise whether a loading phase is appropriate.
- Stick to the recommended dosage – Always take the recommended dose that suits you best. Taking more than recommended can increase the risk of side effects and other health issues.
- Choose the right form – Though several types of creatine are available, creatine monohydrate is the most researched, widely used, and effective.
- Take The Dose At the Right Time – Though you can take creatine any time, some studies show that taking creatine after exercising could be more advantageous than taking it before the workout.
- Maintain Hydration – Drinking plenty of water during the creatine loading phase is crucial to avoid heightened water retention and dehydration.
- Follow a balanced diet – A healthy, nutritious diet is essential for optimal performance and recovery, as it provides essential nutrients.
- Monitor your body – Keep an eye out for changes in your body or adverse effects such as nausea, dizziness, or rapid heartbeat. If you experience these symptoms, stop taking the supplement immediately and seek medical attention.
- Mix Creatine With the Right Food – As studies suggest that taking creatine with carbs and protein can enhance its effectiveness, include them while taking creatine. Take it with oats, fruit juice, smoothies, protein shake, etc.
Benefits Of Loading Creatine
Here are some advantages of the creatine loading phase.
Increased muscle mass
During the loading phase, the body quickly absorbs high amounts of creatine necessary for muscle growth and recovery. This increase in nutrient levels provides the body with the resources to repair and build muscle tissue. It improves muscle mass over time.
The loading phase increases nutrient levels in muscles. It helps to generate more force during exercise and enhance strength.
Beta-alanine is a supplement that can enhance endurance by reducing muscle fatigue during intense exercise. The loading phase can rapidly elevate beta-alanine levels, improving exercise performance and endurance.
Reduced risk of injury
By improving muscle strength and endurance, the loading phase can potentially lower the risk of injury during exercise. It also enhances your performance and recovery.
Side Effects Associated With The Loading Phase
While there are potential benefits to the loading phase, there are also several possible side effects that individuals should be aware of.
The loading phase of creatine supplementation is often associated with gastrointestinal issues, including bloating, cramping, and diarrhea. These side effects are likely due to the body’s increased water retention in the muscles caused by the supplement.
Learn if creatine causes diarrhea.
If you have a history of kidney issues, taking creatine supplements during the loading phase could cause damage to your kidneys. Therefore, prioritize your health and consult with your doctor before starting the loading phase.
Do you want to know if creatine impacts your liver?
Is Creatine Loading Essential?
While creatine loading can help rapidly increase muscle creatine levels, it is not necessary for everyone.
Some individuals may achieve similar results by starting with a lower dose of creatine (3-5 grams per day) and gradually increasing it over time. This slower approach may take longer to saturate the muscles with creatine, but it can still provide significant benefits in terms of improved strength, power, and muscle growth.
A study suggests that taking 3 g of creatine daily for 28 days can fully saturate the muscle creatin, similar to the loading phase.
However, deciding whether to use a creatine-loading phase depends on individual goals, preferences, and health status. But, make sure to seek the guidance of a certified trainer before making any decisions.
Should I work out during the creatine-loading phase?
Yes, you can continue to work out during a creatine-loading phase. In fact, continuing with your regular exercise routine can optimize the benefits of creatine supplementation by promoting muscle growth and strength.
Creatine loading is indeed a quick and effective way to increase muscle creatine stores. However, you must know how to load creatine correctly to maximize its benefit. With a proper and strategic approach, you can safely and effectively achieve your goal of enhanced muscle mass, strength, and performance.
So, why don’t you give it a try and see the results for yourself? Start loading creatine and unleash the strength and power within you!
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I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.