How to Creatine Load the Right Way - FAQs + Answers
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
FREQUENTLY ASKED QUESTIONS
Got more questions? Find your answer here.
HOW MUCH CREATINE SHOULD I TAKE?
The amount of creatine that you should be consuming depends whether you are intaking a daily serving or if you are in a loading phase.
For a typical daily dosage you would take 5g per day. If you are in a loading phase, you would intake 20-25g per day for a week.
HOW TO LOAD CREATINE?
Loading phases consists of intaking 20-25g of creatine per day for a week.
HOW TO USE CREATINE?
Our Non-GMO Creatine is flavorless and can easily dissolve into your beverage of choice, including fresh juice or simply water. Our athletes are also known to add 5g of creatine to their PRE or BCAAs before training or to their POST after training.
WHEN SHOULD I TAKE CREATINE?
Research has shown some evidence that supports creatine intake pre-workout, during workout, as well as post-workout. The key to creatine intake is to keep your creatine stores consistently high in order to reap the benefits.
DO YOU NEED TO CREATINE LOAD?
Short answer NO.
Long answer...loading phases are a faster way to increase the creatine stores in your muscles. Loading phases consist of intaking 20-25g of creatine per day for a week. Suggested daily intakes of creatine are 5g. Your muscles can still achieve complete saturation, however it will be a slower process of about a month.
DOES CREATINE NEED TO BE CYCLED?
No, creatine does not need to be cycled.
Typically, when you cycle on and off of a supplement, you're doing so because your body is developing a tolerance to the said supplement. Since your body naturally produces creatine and will continue to produce creatine even with supplementation, your body does not create a tolerance or sensitivity to creatine, meaning a cycling period is unnecessary.
SHOULD I TAKE CREATINE ON REST DAYS?
Yes, you should still supplement with creatine even on rest days to keep the creatine stores in your muscle saturated in order to start seeing benefits. Whether you are loading or supplementing with a daily serving of 5g, consistency is key in order to maintain saturation and reap the benefits.
WHAT HAPPENS WHEN YOU STOP TAKING CREATINE?
Once you stop supplementing with creatine your muscles' creatine stores will begin to deplete after two weeks. 4-6 weeks after you have stopped supplementing, the extra creatine stores in your muscles will be completely depleted and your body will return to producing 1-2 grams of creatine per day.
IS CREATINE FOR ME? SHOULD I BE TAKING CREATINE?
Creatine has been scientifically proven to support energy production in muscles, muscle growth, lean muscle mass, muscular endurance, as well as explosiveness and power.
DOES CREATINE CAUSE HEADACHES?
Dehydration is the key factor in individuals that are experiencing headaches, no matter what supplements are being taken. When supplementing with creatine, your body's need for water increases, however if you are not taking in adequate amounts of water, chances are you will become dehydrated, which causes the headache.
IS CREATINE SAFE?
YES! Creatine is the most widely researched supplement on the market. In a 21 month consecutive study of long-term creatine supplementation, Creatine was found to produce no ill health effects.