Curious about creatine loading? Let’s get started.
Among the thousands of potions, tablets, and powders in the world of sports nutrition, creatine monohydrate is one of the most researched, most tested, and most effective. When used regularly, it provides the body with the raw materials it needs for short, high-intensity exercise, helping to improve strength, muscle growth, and athletic performance.
Some trainers and nutritionists suggest a creatine loading phase during the first week of use, followed by a maintenance phase.
What does it mean, is it effective, and should you do it?
What is creatine loading?
To increase the availability of creatine for use in workouts, creatine loading involves using an initial amount of the supplement for a short period of time to saturate the muscles before switching to an ongoing, long-term schedule of regular intake. need to be taken in large amounts.
Creatine is the body’s main fuel source during the first few seconds of any exercise and remains the main fuel source during repeated high-intensity exercise (such as sprinting or strength training). This fuel is stored within cells and usually comes from dietary sources such as meat and fish.
Taking supplements can increase cellular stores of creatine, making more creatine available during exercise.
How long does it take for creatine to take effect?
At typical intakes of creatine products (5-10 grams per day), it takes over a month of supplementation to build up enough cellular creatine stores to make a noticeable difference in your workouts. It may be necessary. Taking creatine can help you reach these levels in just one week.
Here’s how it works:
For the first 7 to 10 days of taking creatine supplements, take up to 20 grams of creatine per day (usually 5 grams divided into four doses, each taken with water approximately 4 hours apart). Masu). You can then gradually taper down to a maintenance dose of about 5 grams per day and continue safely for as long as you wish.
Higher doses for more than a week to 10 days will have no effect. After all, you can’t make a portable tank any bigger. So, once you’re full, be sure to restore your daily intake. intake to maintenance levels.
Are there any side effects when taking creatine?
“Water retention is the most common phenomenon reported during the first few days of creatine use,” says Paul Falcone, principal scientist at BODi. Water retention can lead to other gastrointestinal problems, such as bloating and frequent urination.
However, taking the recommended 5 grams four times a day during loading can help reduce these short-term side effects. “By broadening your intake strategy, your body should be able to tone up more easily,” Falcone says.
Falcone said the water retention should disappear after a few days. Therefore, even if there is some swelling at first, the effect is temporary. And after 5-7 days, switch to a lower amount of 5 grams per day.
Is creatine necessary?
Although you don’t need creatine to reach your strength training or performance goals, taking creatine can help you reach your goals faster. In fact, if you’re interested in maximizing your muscle and strength gains, creatine should be high on your list of supplements to try. Most people notice increases in strength, performance, and muscle mass with minimal side effects.
