Creatine Monohydrate 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. Due to the fact though that creatine can cause bloating in many people along with some gastric upset some choose not to pursue the loading phase to quite this extent preferring to sacrifice time over water retention. Another note on loading.

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During this phase you consume a relatively large amount of creatine in a short period to rapidly.

Creatine monohydrate loading phase. A creatine loading phase is usually about 7 days long. 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. Skeletal muscle has a limited capacity to store creatine. To increase creatine levels in the body the process followed is known as loading or creatine loading.

The creatine loading phase yes you can start using creatine mono at 3 5g per day without a front load. After the loading phase creatine can be taken once daily at a dosage of 0 029 g kg bodyweight to maintain muscle levels. 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. These people then can use a lower dose of only 10 grams per day but load this over a period of 10 14 days.

Fruit juice should be avoided because fructose does not elicit a significant insulin response. It may be avoided. The only benefit in doing so would be that you d reach saturation levels slightly quicker but it s not necessary. 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.

Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores. 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.

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. Creatine should be taken with a high carbohydrate meal or beverage but high fructose components e g. Muscle creatine store will be fully saturated within a few weeks regardless of whether you load with a high dose first. When we talk about creatine loading we refer to creatine monohydrate as the standard creatine form.

Is creatine loading necessary. How often should you load creatine.