Creatine loading

Introduction:

Creatine is an essential supplement used by athletes. It is stored in muscles and helps in providing energy. Creatine supplement may build muscle and strength and improve high-intensity exercise performance.

Creatine loading phase can rapidly increase creatine stores and helps in getting faster benefits.

What s Creatine Loading?

Your creatine stores can be 60-80% from the diet while you can maximize it by using supplements.

Creatine loading is done by the consumption of large creatine doses in a short period. For example, 20 grams/daily for 5-7 days. This regimen increase creatine stores by 10-40%.

After this phase, you can maintain your stores by taking a lower dose which is 2-10 grams/day.

Is It Necessary?

Creatine loading is not an essential phase, you can reach the saturated level of creatine by eating 3 grams daily for 3 weeks.

May Provide Quicker Results

This loading phase provides a quicker result and it involves taking 20 grams of creatine daily for 5–7 days to saturate your muscles rapidly, followed by 2–10 grams daily to maintain high levels.

You can benefit from maximizing your creatine stores in:

• Muscle gain: Increase in muscle mass when combined with resistance exercise.

• Muscle strength: Increase power and strength by 5-15%

• Improved performance: Performance can be improved by 10-20%

• Injury prevention: Less muscle tightness and fewer strains and other sport-related injuries in athletes using creatine compared to non-users.

Safety and Side Effects:

In general, creatine is safe. Rare conditions can happen like gastrointestinal issues such as nausea, vomiting and weight gain.

Supplements worsen kidney function in people with renal disease.

In conclusion, creatine is safe when consumed in recommended doses. Ask always your physician before use.

Dosage:

Recommended dose:

5 grams* 4 times daily/ 5-7 days. You can also determine your needs by multiplying your weight/kg* 0.3.

Once your muscles are completely saturated, a lower dose can maintain high levels. Typically, maintenance doses range from 2–10 grams per day.

Sources:

https://www.healthline.com/nutrition/creatine-loading-phase

https://www.menshealth.com/health/a19515624/creatine-side-effects-what-it-is-what-it-does/