So if you decide to load, anything after three days may be excessive, although this can vary by individual. Taken consistently, it can serve to enhance the quality of training and volume of work, leading to greater adaptations in strength, power, and lean body mass. In a study that looked at the difference between meat eaters and vegetarians who were following a resistance training plan combined with creatine supplementation showed that vegetarians gained 2.5g more muscle mass. If you have a competition looming or are eager to start seeing muscle gains as quickly as possible, you could miss out on 3 vital weeks of training at your full potential that would otherwise be provided by optimised creatine storage. 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. During creatine loading, people use doses of 20-30 grams per day for 5-7 days to reach maximum muscle saturation levels of creatine[*]. By Ian Roden, â¢ Loading phase: For the first 5 days have 4 serves per day. PCr helps your body generate this vitally important ATP, enabling you to perform at the required intensity for longer.3, During explosive movements, such as weight training or sprinting, your body also uses PCr as fuel. Nunes JP, Ribeiro AS, Schoenfeld BJ, Tomeleri CM, Avelar A, Trindade MC, Nabucco HC..Cyrino ES. A., Cederblad, G., & Greenhaff, P. L. (1996). Set a loading phase of 20 grams for 5 to 7 days, accompanied closely by lesser doses to keep high degrees is more secure. During the loading phase, it is advised that you consume a total of 20-25 grams of creatine each day for 7 days. Over time this will leader to greater training adaptions and ultimately more muscle mass. Creatine can come in powder or tablet form. He killed animals for two reasons, to safeguard himself from other animals and to get food from their meat. For anyone looking to pack on muscle, sprint faster, recover better, or add some extra weight to their lifting, creatine is one of the most effective supplements available.1 So, hereâs everything you need to know about loading. Please share your experience with this product. After the loading phase take creatine … The main way in which creatine can help you increase your muscle mass is by the increased amount of quality training work you are able to perform when you creatine stores are full. We cannot search for an empty value, please enter a search term. Liam is a certified sport nutritionist with the International Society of Sport NutritionÂ and is enrolled on the British Dietetics Associationâs Sport and Exercise Nutrition register. Manufacturers of creatine monohydrate often use a “one size fits all” approach in their recommended dose, which is generally much more than even very heavy athletes need. This is important as itâs the work in the gym that turns creatine supplementation into increased muscle mass, strength, and power.13, A study looking into the effect of creatine loading on bench press performance showed a significant increase after 7 days of loading. in Kinesiology and is working towards a doctorate. According to their research following this plan can increase Cr stores inside the muscles by 10-40%, with non-meat eaters being the most receptive. ... 1 scoop of Creatine( I don't have loading phase with Creatine because for me results are the same with and without it) and 1 scoop of Dextrose with water after workout. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Gamer S. Santos, R., Bassit, R., Caperuto, E. and Costa Rosa, L. (2004). If youâve heard anything about creatine, then youâve probably heard about starting out with a creatine loading phase. Conversely, creatine is broken down (or degraded) into creatinine at a rate of 2 grams per day. During this phase, a person lowers their dose of creatine and keeps it … It may also be the case that this will lead to the triggering of muscle protein synthesis, which is the process where your body builds muscle.15, In your body, creatine combines with the chemical compound phosphagen to form phosphocreatine (PCr), which is used for muscle contraction. The creatine loading phase refers to the practice of taking a higher dose of creatine each day for about one week. Creatine needs to be cycled on and off for the greatest benefits. Creatine loading should not need to be repeated as long as you take a maintenance dose after the loading phase. Whether you load or stick to a low dose, supplementing with creatine can increase your resting levels by 17-20 percent. Creatine loading is a phase whereby an athlete will take an extra high dose of creatine over a certain period of time, usually several days, followed by a maintenance phase where a lower dose will be taken. To do this, about 20 grams of daily creatine is administered to rapidly saturate your muscles. The following article will discuss the effectiveness of a loading phase and look into various ways in which creatine supplementation can benefit your physique and performance levels. I started Creatine supplementation a year or so into my lifting career, and haven’t looked back. When we use the term "creatine loading", we're talking about a higher initial dose of creatine for 5-7 days before a lower "maintenance" dose. By Grant Koch, â¢ If you do not incorporate a loading phase it will take longer for your muscles to saturate with creatine. This initial loading phase serves to rapidly increase intramuscular creatine stores, while the maintenance phase ensures that your creatine stores stay saturated. By Claire Muszalski, â¢ (2017). He has a Bachelorâs of Science in Sport and Exercise Science and is graduate of the ISSN Diploma in Applied Sport and Exercise Nutrition. Creatine is a highly effective supplement for building muscle and increasing strength and power. It is stable, effective, safe and easily absorbed by the body. Creatine Monohydrate is one of the most widely used supplements by professional footballers as many scientific studies have shown how it increases physical performance in repeat bursts of high intensity exercise. During a loading phase, you take a large dose of creatine each day for approximately one week. Volek, J., Ratamess, N., Rubin, M., Gomez, A., French, D., McGuigan, M., Scheett, T., Sharman, M., Hokkinen, K. and Kraemer, W. (2004). Creatine Loading Phase Dosage. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Oops! Creatine is arguably the most effective supplement that money can buy and reports suggest that loading it followed by a maintenance phase is the best way to consume it.  To load or not to load—it's one of the biggest questions surrounding creatine monohydrate. Due to lack of meat and fish in the diet, the main sources of creatine intake, vegetarians may well respond better to supplementation as their storage will be lower initially. It has to be understood that recently developed forms of creatine don’t require loading. Another note on loading: Skeletal muscle has a limited capacity to store creatine. Loading will allow you to reap the benefits of creatine much quicker. Unless you have an upcoming competition, my recommendation would be to take it slow. For those eating a typical diet containing meat and fish, creatine storage ranges between 60-80% full. Neither makes a difference when it comes to effectiveness, so this choice is down to personal preference.1 A powder can be mixed into a pre-workout shake, whereas tablets are easy to take when on the go. In a study looking at the performance of highly trained football players, those who followed a 6-day loading phase reported an improved recovery after 15m sprints with 30s rest.8, Creatine can help your body to replenish its glycogen (energy) stores. I know drinking 3-4 scoops of that plain white power can be challenging at times (just finished loading phase today and creatine makes my throat dry and head hurt if I don't consume enough water.) Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Some experts strongly believe that a loading phase is necessary to maximize gains, while others deem it irrelevant. The next step is the maintenance phase. In most cases, the first step involved with taking creatine is the loading phase. To maximize creatine muscle stores quickly, a loading phase of 20 grams daily for 5–7 days is recommended, followed by a maintenance dose of 2–10 grams per day. This is typically achieved by consuming four 5-gram servings at different points of the day. There are a number of different types of creatine on the market. By Lauren Dawes, â¢ These generally include greater muscle building and stamina, endurance, and muscle recovery. Creatine monohydrate is one of the best-researched supplements on the market. One particular area of your body that creatine can help with is your upper body.5 This is because your upper body muscles, such as your shoulders and chest, contain more type 1 muscle fibres (the kind used in fast, powerful movements such as weightlifting) than lower body muscles. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! A typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days.2 This will be enough to ensure your muscle creatine stores are fully saturated and youâre ready to start making increased training gains. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. â¢ When we talk about creatine loading, we refer to creatine monohydrate as the standard creatine form. A creatine loading phase isnât strictly necessary.1 Evidence shows that supplementing with a smaller dose will have the same effect, but itâll just take a bit longer to maximise creatine storage, which can be achieved by a daily dose of 3-5g. Find out more about Liam's experience here. 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. Itâll also help you to recover and enable you to handle the high training volumes needed to make progress. This will lead to a better pump, with your muscles also looking fuller. Some research suggests a loading phase of one week with 20-25 grams consumed daily might be … This is completely up to you, and should be based on your goals. View Creapure® Creatine Powder for our purest form of Creatine Monohydrate. Creatine Loading Phase vs Maintenance Phase. | Myths & Facts, Introducing Jeff Seid | The Newest Member of Team Myprotein, Beginner Chest Workouts | The Best Exercises For…, Natural Snacks | Cacao Butter Energy Bar Recipe, Fuel Your Ambition | Discover Our Essentials. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Creatine monohydrate and resistance training increase bone mineral content and density in older men, Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females, Creatine monohydrate supplementation on body weight and percent body fat, Pharmacokinetics of the dietary supplement creatine, International Society of Sports Nutrition position stand: creatine supplementation and exercise. But it will be worth for faster results. Creatine loading is safe with very limited side effects, mostly stomach discomfort. Before you get wrapped up in mountains of research, weâve got the essentials, so that you can focus on reaching your goals. By Gemma Amery. also, id go with prolab or optimum nutritions creatine monohydrate creapure. Ciaran received his M.S. The creatine loading phase typically lasts for seven to fourteen days of creatine supplementation. Kearney, M. Johnson, R. Coglianese, L. Smith, H.S. Hultman, E., Soderlund, K., Timmons, J. 2) On day 5, use only once per day. After loading phase: Take 1 serve per day. It is possible, but we do not recommend it. Your feedback is important. Chilibeck, P. D., Chrusci-Ll, M. J., Chadi, K., Davison, K. S., & Burke, D. G. (2005). Volek JS, Kraemer WJ, Bush JA, Boetes M, Incledon T, Clark KL, Lynch JM: Creatine supplementation enhances muscular performance during high-intensity resistance exercise. By the close of your evening, creatine loading might perhaps well not be mandatory however it’s straightforward and also safe. Yes, you should load your creatine stores for atleast a week. What are the Phases of Creatine Loading? Effect of creatine and B-Alanine supplementation on performance and endocrine responses in strength/power athletes. As it is a loading phase, you need to increase your creatine intake by a huge margin. Taking creatine monohydrate on a regular basis helps replenish the body's creatine deposits. If youâre preparing for a competition and going through an overreaching phase, creatine can also help your body cope with all the extra volume.12 This may be particularly applicable if youâre preparing for strength sports such as weightlifting, powerlifting, and strongman. This swelling effect could have other potential benefits too. Best creatine micronized creapure. © 2020 Bodybuilding.com. By Jennifer Blow, â¢  This initial loading phase serves to rapidly increase intramuscular creatine stores, while the maintenance phase ensures that your creatine stores stay saturated. As well as increased muscle mass in the upper body area, creatine supplementation has been shown to significantly boost bench press performance, a key lift when looking to build upper body strength. The length of time required is dependent on the dosage used. The process enables you to saturate your bodyâs creatine stores as quickly as possible. So, to achieve the same benefits when taking creatine without loading, youâll have to wait around 3 weeks longer.  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. A study involving marathon runners showed that creatine supplementation helped reduce the amount of fatigue experienced following a 30km run.11. Persky, A. M., Brazeau, G. A., & Hochhaus, G. (2003). Clear up the confusion with this look at the evidence for creatine loading, pro and con. With a creatine loading phase, you will be able to start adding extra quality work to your training sessions in as little as a week. Typically, this looks like 20 grams divided into four equal doses for a week (5 grams taken four times per day), followed by 3-5 grams per day thereafter. Approximately 1 gram of creatine is produced by the body per day. He holds certifications through the ACSM and CISSN. I'm not positive, but I don't think the ultimate nutrition creatine is Creapure (TM), if you look at prolabs and ON's creatine they state it's creapure (TM) the patented version. Those supplementing with it were able to perform more reps during each of the 5 sets .13, Following a loading phase, if you drop down to a maintenance dose, youâll sustain the muscle mass and strength gains made. Bodybuilding Warehouse Pure CreaPure Creatine Monohydrate Powder 500g - Helps Performance & Muscle ... (60 Caps) No Loading Phase By … Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level.  Your method of taking creatine will ultimately affect how quickly you see that increase. Sport and Performance Nutritionist / Should you load with creatine in order to get the best results? This is your creatine dose for your loading phase! Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle's stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. Furthermore, some people complain of GI discomfort during a loading phase, likely due to an increase in water intake and retention, all of which can be avoided by sticking with a low dose. This is supported by a study investigating the effects of creatine supplementation bench press performance which showed an increase of up to 45%.7. Phase 1—This is the loading phase. Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D. and Haff, G. (2014).Â. The loading phase is a period in time, usually about a week, where one loads up on more creatine in order to maximize your muscles stores. However, after one month, there is no difference in intramuscular creatine stores, whether an initial loading phase is completed or not. How Much Creatine Should You Take During a Loading Phase? During a resistance training session, your muscleâs glycogen stores can be depleted by as much as 40%, depending on the duration and intensity of your session.9 The ability to restore glycogen is an important aspect of recovery as it will allow you to return to training at the same high intensity sooner.10, Supplementing with creatine will also help when looking to load up on glycogen for an exhaustive bout of exercise such as a marathon. [1-3] Surprisingly, debate continues on how to take it. During explosive exercise, such as a heavy set of squats or a 60m sprint, the body uses ATP, which is the body’s main energy carrier.3, Your ability to perform at a high intensity is reliant on your muscles having a supply of ATP. To recover and enable you to reap the benefits of creatine each day for approximately one week and 1-2 after. Best-Researched supplements on the market G. and Greenhaff, P. L. ( 1996 ) while the maintenance phase for. 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