After this phase, supplementing with 5-10 grams per day is sufficient. Creatine loading is a relatively short process that can raise creatine levels in your muscles fast to make a big difference in your power output, strength, and muscle gains.Ĭreatine loading only needs to take place when the supplement is first being used. Starting with smaller doses will increase the amount of time it takes for creatine to build up in muscles.Ĭreatine loading is necessary to reduce the amount of time it takes for creatine to build up within the muscles to create greater amounts of available creatine. Creatine loading will help creatine absorb into your muscles quickly. Following the loading phase, 5-10 grams per day will suffice for most individuals. Because creatine is safe, consuming a higher dosage is not harmful and will reduce the time between supplementation and experiencing results.Ī creatine loading phase only needs to last for a week, this will ensure that your muscles are full of creatine. Most creatine servings sizes are 5 grams so this means during the first week you will take 4 servings spread throughout the day. It is important to understand that the creatine loading phase is the initial process of loading creatine into your muscles before the regular, ongoing supplementation with the product.īelow are the reasons and benefits for creatine loading and why you don't want to skip this important step.Ĭreatine loading is the phase during the first 5-7 days of supplementing where a higher amount of creatine (typically 20 grams) is consumed to super-saturate the muscles. Creatine loading is the first step to using this powerful strength and power-boosting supplement. If you are new to using creatine or have questions concerning creatine loading, keep reading.
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