Typically, your body produces 1 gram of creatine per day from the amino acids arginine, glycine, and methionine.
To understand why loading works, let’s take a look at some simple math.
In a nutshell, loading creatine gives you faster results by rapidly raising your intramuscular creatine stores.Įssentially, you get the usual benefits of creatine-such as higher strength, increased power generation, and a faster rate of muscle-building-in about a week rather than a month. However, if you’re patient, you can still achieve the same benefits with typical creatine doses. Is Creatine Loading Necessary?Ĭreatine loading is not necessary to achieve the benefits of creatine.Īlthough a high-dose loading phase allows you to experience the benefits of creatine within a week, research shows that within one month, lower doses of 3-5 grams per day build up equally well in your muscles. So if you’ve already used a loading phase, you don’t need to load again unless you take a break from supplementing with it. Once you load creatine, you can maintain the effects of creatine indefinitely with lower doses.
The creatine loading phase refers to the practice of taking a higher dose of creatine each day for about one week.ĭuring creatine loading, people use doses of 20-30 grams per day for 5-7 days to reach maximum muscle saturation levels of creatine.Īfter the loading phase is over, people typically take lower doses of 3-5 grams per day of creatine to maintain elevated creatine levels. Downsides and Safety of Loading Creatine.
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