Creatine Loading Phase

Phase 2 this is the maintenance phase.

Creatine loading phase. Is creatine loading necessary. Most of the manufacturers and health practitioners recommend a loading dose until at least 5 days before you start to take creatine so that your muscles completely saturate with creatine. This regimen should cause rapid increases in muscle creatine without overuse of the supplement. More commonly the loading phase will last from 5 to 8 days.

Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle s stores of creatine then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. It may be avoided. While the loading phase is not dangerous or unhealthy research suggests after 30 days results from using creatine end up the same for strength gains. During this phase you consume a relatively large amount of creatine in a short period to rapidly.

It has to be understood that recently developed forms of creatine don t require loading. An initial loading phase may help to increase total creatine stores at a faster rate than a lower dose but the difference between a loading phase or just a regular dose of 3 5 grams will be negligible after one month. That said if someone needed faster results. Skeletal muscle has a limited capacity to store creatine.

How often should you load creatine. Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores. This dosage should be divided into 3 to 4 daily dosages. In this phase your goal is to maximize stores of creatine by consuming creatine supplements for several days.

Typically you will use 20 grams of creatine for a five day period which will be the quickest way to stock up the stores in the body and get yourself back onto maintenance. This loading dose ranges from 20 to 30 grams per day or you can also calculate the dose according to your body weight you should take around 0 3 grams of creatine kilogram of your body weight. Another note on loading. When we talk about creatine loading we refer to creatine monohydrate as the standard creatine form.

After the loading phase creatine can be taken once daily at a dosage of 0 029 g kg bodyweight to maintain muscle levels. A creatine loading phase is usually about 7 days long. Creatine supplementation strategies to increase creatine levels in the body the process followed is known as loading or creatine loading.