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.

Creatine loading phase. It has to be understood that recently developed forms of creatine don t require loading. During this phase you consume a relatively large amount of creatine in a short period to rapidly. 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. Skeletal muscle has a limited capacity to store creatine.

That said if someone needed faster results. This regimen should cause rapid increases in muscle creatine without overuse of the supplement. It may be avoided. Creatine supplementation strategies to increase creatine levels in the body the process followed is known as loading or creatine loading.

Phase 1 this is the loading phase. Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores. 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. 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. 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. How often should you load creatine. More commonly the loading phase will last from 5 to 8 days.

Is creatine loading necessary. This dosage should be divided into 3 to 4 daily dosages. Another note on loading. 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.

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. A creatine loading phase is usually about 7 days long. Phase 2 this is the maintenance phase.