1. WHAT IS CREATINE LOADING?
Creatine loading is the fastest way to reap the benefits of supplementation. A creatine loading phase consists of consuming a large amount of creatine in a short period of time in order to saturate muscle stores and maximize benefits.
A loading phase is not necessary when first supplementing with creatine, however very beneficial. If you want to saturate your muscle stores, maximize strength, and improve muscular endurance in a short period of time, a loading phase may be right for you.
2. HOW MUCH CREATINE WHEN LOADING...
During a loading phase, you will be consuming 20-25 grams of creatine per day. Once the loading phase is complete, continue supplementing with 5g per day to keep muscle stores saturated.
Intaking a high amount of creatine during the loading phase, will saturate your muscle stores within a week. If you choose not to creatine load, your muscle stores will still saturate, however it will take 3 or more weeks to maximize the benefits of creatine.
3. HOW LONG IS A LOADING PHASE WITH CREATINE?
Loading phases range from a minimum of 5 days to a maximum of 7 days in order to rapidly saturate your muscle stores.
During this loading phase, the high intake of creatine, allows muscles to saturate rapidly which can then contribute to the production of ATH, increase muscle mass, improve high-intensity performance and endurance, and accelerate muscle growth.
4. BEST TIMES TO TAKE CREATINE WHEN LOADING
Research supports and emphasizes taking creatine shortly before and after your workout. Luckily, a creatine loading phase consists of taking in 20-25g of creatine divided into 4-5 servings that are spread throughout the day.
Suggested Intake Times for Loading
- Before Workout
- After Workout