Creatine Loading Phase

That said if someone needed faster results.

Creatine loading phase. If you have never taken creatine before especially if you follow a diet load in creatine vegan or vegetarian loading creatine for one week can help maximise your results. After the loading phase creatine can be taken once daily at a dosage of 0 029 g kg bodyweight to maintain muscle levels. Skeletal muscle has a limited capacity to store creatine. Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores.

Creatine supplementation strategies to increase creatine levels in the body the process followed is known as loading or creatine loading. It has to be understood that recently developed forms of creatine don t require loading. A creatine loading phase is usually about 7 days long. This regimen should cause rapid increases in muscle creatine without overuse of the supplement.

Another note on loading. 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. 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. 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.

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. Phase 2 this is the maintenance phase. Creatine bloating may occur during the loading phase when you take 20 25 grams of creatine for 5 7 days due to an increase in muscle mass and water intake into your muscles. More commonly the loading phase will last from 5 to 8 days.

How often should you load creatine. Phase 1 this is the loading phase. When we talk about creatine loading we refer to creatine monohydrate as the standard creatine form. 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.

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 dosage should be divided into 3 to 4 daily dosages.