How To Load Creatine – Creatine Loading Phase
As a simple outline, creatine is basically a naturally occurring chemical compound present in your body that is comprised of three amino acids – L-methionine, L-arginine and glycine.
Creatine is typically found in skeletal muscle and has the main function as a substrate or fuel that provides the body with the quick energy source in the form of phosphocreatine.
It simply means that with added creatine, your body will have more energy.
Getting more creatine through your diet or supplementation can actually boost the ability of your body to generate more energy by increasing the stores of phosphocreatine in your body.
Phosphocreatine, also known as creatine phosphate or PCr, is a phosphorylated creatine molecule that serves as a rapidly mobilizable reserve of high-energy phosphates in skeletal muscle and the brain.
It is true that an initial loading phase of 20g/day of creatine can approximately lead to a 20% increase on the muscular concentrations of creatine.
Nevertheless, there is a defined upper limit in which your body and muscles can store creatine while the rest are eliminated as waste.
Even though the upper limit of each individual tends to vary, the accepted figure ranges from 1.5 – 1.7g/kg of bodyweight for the storage of creatine in the body while 150-160mmol/kg dry mass for muscle storage of creatine.
After the initial loading phase, it is no longer required to continue the supplement in high doses. In reality, after 1-2 weeks of creatine loading, even a minimal amount of 2-5g/day of creatine is enough to sustain the elevated levels in the blood.
If you want the best results, you have to build up your initial creatine levels by consuming 20g/d for about 5-10 days prior to eating a small dose of 2-5g in order to maintain these elevated levels.
Take note: that the form and type of creatine that you will select is entirely subjective in nature and you must always choose supplements that can deliver the best results.
Nevertheless, it is essential to fully understand that the dosing recommendations as well as the positive efficiency are all based on creatine monohydrate.
In case you will use another type of creatine, bear in mind that not all creatine types are created the same.
For the creatine loading phase, it is best to use creatine monohydrate. If you decide to use another type of creatine, you do not need to complete a loading phase anymore.
If you want to load creatine correctly, take note that 20g/day is already considered adequate for a particular loading phase.
Always bear in mind that this amount should be divided into 4 daily doses with 5 gram each. You can determine your precise creatine dosage based on your body weight. Your body can only absorb a certain amount of creatine at any one point.
Consuming 20 gram of creatine in just a single serving will not help at all since majority of it will be simply converted into the by-product creatinine, which can be harmful.
Make sure that you will take creatine before and after workouts since it can provide your body with the best benefits.
After the 5-7 day loading phase is completed, take 2-5 grams per day for the remaining days of the cycle on both non-training and training days.