Creatine Monohydrate Loading Phase Chart

A creatine loading phase isn t strictly necessary.

Creatine monohydrate loading phase chart. To load or not to load that is a matter of personal decision and your tolerance to higher levels of creatine initially. Creatine monohydrate supplementation taken with carbohydrate elicits a greater muscle creatine uptake there are no current recommendations to cycle intake for health reasons however it does seem sensible to take a break if for example you re on holiday and training nutrition etc. A creatine loading phase may be the fastest way to benefit from the supplement s effects. The creatine loading phase.

But i ve always wondered one thing about creatine supplements. 1 evidence shows that supplementing with a smaller dose will have the same effect but it ll just take a bit longer to maximise creatine storage which can be achieved by a daily dose of 3 5g. On the other hand if you omit the loading phase you will put less stress on the kidneys renal and reduce overall stress on your filtering organs. Muscle creatine store will be fully saturated within a few weeks regardless of whether you load with a high dose first.

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. Spin your jug of creatine powder to the back label and you ll likely find language that goes something like. Creatine provides energy to muscle cells to promote increases in strength and muscle mass. The only benefit in doing so would be that you d reach saturation levels slightly quicker but it s not necessary.

On the other hand other studies have examined doses of 3 5 grams without an initial loading phase and found similar increases in creatine stores after 28 days 5 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. Generally a creatine loading phase will last for around 5 7 days with the athlete taking 20 25g or 0 3g per kg body mass. Here the athlete would take 5g of creatine daily for around 3 4 weeks. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2.

Yes you can start using creatine mono at 3 5g per day without a front load. These people then can use a lower dose of only 10 grams per day but load this over a period of 10 14 days.