Everything You Need To Know
Not everybody has a solid grasp of loading on creatine, so in today’s article, we’ll be giving you a creatine loading phase 101 lesson.
Creatine is one of the most popular supplements on the market and knowing how to load is crucial.
In today’s article, we’ll be giving a rundown on creatine loading, answering any concerns or questions people may possibly have.
What Is Creatine?
Creatine monohydrate, or simply creatine, is a chemical present in the cells of human muscles.
The substance provides energy when our bodies are put under physical stress, such as lifting heavy weights at the gym or exercising for lengthy periods of time. (1✓)
The supplement is most commonly used to boost athletic performance.
Creatine monohydrate is used in greater dosages by athletes and bodybuilders to help them perform better in their sports. (2✓)
What is a Loading Phase?
When taking creatine monohydrate, there’s an initial loading phase people use to jumpstart the effects of creatine monohydrate.
The loading phase is a short period of time in which consumers take an excessive amount of creatine to see the effects of creatine quicker. (3✓)
The large amounts of creatine in such a short period of time increase the stores of creatine located in the muscle.
How To Load on Creatine
The loading phase is typically done when someone is just beginning to take creatine in their diet. A personal trainer or a person themselves may administer an excess amount of creatine.
A typical creatine load involves about 20 grams of creatine to get the stores of creatine bigger for your body.
After the loading phase, you can go back to consuming a normal level of creatine in your diet, about a scoop worth (5 grams).
How Many Grams of Creatine?
When loading on creatine, the typical amount of creatine a person takes is about 20 grams or higher. (4✓)
A supplement container of creatine typically has 5 grams of creatine per scoop, so to suffice a loading phase, you’d need to take about 4 scoops of creatine per day.
Studies have shown that anything less than 15 grams of creatine does not qualify for a load as the stores do not expand as much. (5✓)
When to Take Creatine?
The timing of taking creatine is very important in general, not just in a loading phase. There are three times in which someone typically takes creatine:
- Before a Workout: The amount of energy provided by creatine is fantastic to take before a strenuous workout. Athletes showed increases in their reps when taking creatine before a workout. (6✓)
- After a Workout: Evidence has shown that creatine taken after a workout shows the same amount of results compared to taking creatine before a workout. (6✓)
- Rest Days: In order to continue a loading phase, loading must also be done even on rest days in which you don’t workout.
How Long to Load?
A typical loading phase typically lasts 5-7 days of consistent creatine digestion. The surplus of creatine allows the creatine stores to expand widely in just a week.
After the week of loading has concluded, the base 5-10 grams of creatine per day can continue from there.
Is Loading Safe?
The abundant amount of creatine taking in such a short period of time may raise some concern for consumers looking to load.
There are constant claims of dehydration and cramps when people take creatine. However, this myth has been debunked by countless studies.
In reality, creatine has proven to decrease the risks of dehydration and cramps due to its water retention properties. (8✓)
Research on Loading
The question that comes to mind for a lot of people is, “is creatine loading even necessary?” The answer is simple; it’s not.
The research has shown that taking a scoop, 5 grams of creatine a day eventually increase the size of your creatine stores; it just takes longer. (9✓)
The short-term creatine boosted effects of loading are matched by long-term stable creatine digestion. In short, creatine loading isn’t mandatory to experience the effects of creatine.
In the conclusion of this creatine loading phase 101, there’s nothing too complicated about loading up on creatine.
The amount of creatine you will be taking, about 20 grams or so, will only be for about a week, and then you can stabilize back to normal if you decide to even load in the first place.