If you are new to using creatine or have questions concerning creatine loading, keep reading. Creatine loading is the first step to using this powerful strength and power-boosting supplement. 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.
Below are the reasons and benefits for creatine loading and why you don't want to skip this important step.
What Is Creatine Loading?
Creatine 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. Most creatine servings sizes are 5 grams so this means during the first week you will take 4 servings spread throughout the day. Because creatine is safe, consuming a higher dosage is not harmful and will reduce the time between supplementation and experiencing results.
How long is the creatine loading phase?
A creatine loading phase only needs to last for a week, this will ensure that your muscles are full of creatine. Following the loading phase, 5-10 grams per day will suffice for most individuals. Creatine loading will help creatine absorb into your muscles quickly. Starting with smaller doses will increase the amount of time it takes for creatine to build up in muscles.
Is Creatine Loading Necessary?
Creatine 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. Skipping the creatine loading phase may result in prolonging peak performance. 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.
How Often Is Creatine Loading Necessary?
Creatine loading only needs to take place when the supplement is first being used. After this phase, supplementing with 5-10 grams per day is sufficient. Creatine loading does not need to be repeated unless you stop using the supplement for over 1-2 weeks. At this point saturating your muscles with creatine will be best if you plan to incorporate the supplement into your daily regimen again.
Is Creatine Loading With 20 To 30 Grams Per Day Safe?
Not only is it safe to take 20 grams a day for five days, but even 30 grams per day for long periods of time has been proven safe. Creatine seems safe even if you take an unusually high dose for a long time. Some people do report digestive issues when taking high doses of creatine, however, this is unusual. All supplementation should be monitored to measure its impact on health and results.
How Much Water Should You Drink While Creatine Loading And Ongoing?
Because Creatine draws water from your body and pulls it into your muscles it is important to drink plenty of water each day while supplementing with creatine monohydrate. Often, the best indicator for needing to hydrate is your own thirst, if you feel thirsty drink water. Mixing creatine monohydrate with at least 8 ounces of water is important. Generally, a good target amount for most people is to consume at least a gallon of water per day.
To support proper hydration, training, and overall health drinking water throughout the day while awake every 30 minutes to an hour is a great way to establish a healthy routine to ensure you drink plenty of water.
Creatine can make you thirstier, so when you feel thirsty, make sure you drink up. Initially, creatine can cause water retention, however, this will subside as you practice a healthy routine of staying hydrated with plenty of water throughout the day.
Why Is Creatine Loading Beneficial?
Creatine loading allows your muscles to quickly build up stores of creatine so that you have reserves to draw upon while training or lifting weights. Also, there are several more benefits of quickly saturating the muscles with creatine. Below are 6 benefits of creatine loading.
Creatine loading can prevent injuries.
Creatine loading is a safe way to provide your muscles with plenty of phosphocreatine. High volumes of creatine within your muscles can help support rigorous training, heaving lifts, and better endurance. When muscles have the nutrients and resources they need to perform this can drastically reduce the chance of injury and fatigue, especially during the first few weeks of training.
Creatine loading quickly provides your muscles with more energy.
During intense workouts or lifting weights, your muscles will break down certain compounds for energy. When you work out hard, your body can run out of phosphocreatine to convert into ATP, which causes exhaustion and fatigue. With plenty of phosphocreatine, you can train harder for longer periods of time.
Creatine loading can improve your motivation.
Because creatine loading quickly fills your muscles with necessary reserves you can begin to experience the benefits of creatine faster. The increase in strength, muscle growth, and endurance can be very motivating and encouraging. Skipping the loading phase can slow progress resulting in a lack of early results that could be experienced.
Creatine loading supports greater muscle pumps.
Creatine monohydrate naturally pulls water into your muscles. The increase in fluid and hydration will support muscle fullness and pumps as a result of working out.
Creatine loading can boost hormones that support muscle growth and reduces factors that decrease it
IGF-1, or insulin-like growth factor 1, is one of the many hormones responsible for muscle growth. Creatine is proven to raise IGF-1. On the contrary, some molecules can prevent muscle growth as well. One molecule that inhibits muscle growth is myostatin, which creatine decreases. For best results, use a pure, micronized creatine monohydrate powder.
Creatine loading maximizes training.
In most cases, people notice that creatine can immediately impact their power and endurance. In the long run, creatine increases muscle size, strength, and stamina.
Many studies back up the use and powerful benefits of creatine monohydrate. Some studies suggest that creatine monohydrate is one of the most effective supplements available for supporting muscle growth and strength.
Prolab Creatine Monohydrate supports muscular development and strength. It is pure, micronized with no fillers or additives. It is available in 60 and 200 serving size tubs.
- Maximize Muscular Development
- Drive Explosive Muscle Power
- Speed Recovery Between Sets
- Improve Muscle Repair While Resting
What Other Supplements Stack Best With Creatine Monohydrate?
Additional supplements like high-quality protein powders, BCAAs, and Beta-Alanine are extremely powerful when combined with creatine monohydrate. Stacking these supplements together will provide maximum muscle-building support and recovery during intense training.
Creatine is Cost-Effective And Safe
Creatine Monohydrate is one of the most cost-effective, results-driven supplements available. Even while increasing the number of servings during the creatine loading phase the supplement is still a value. It is important to do your homework to avoid buying low-quality creatines and supplements. Prolab Creatine Monohydrate can help you maximize muscular development. It is a 100% pure, flavorless, micronized creatine monohydrate with no fillers or additives.