How to do the creatine loading phase to gain muscle mass?

Javier Colomer 4 min. of reading Creatine Leave a comment

This phase consists of increasing creatine intake for a short, specific period of time in order to rapidly saturate the creatine stores in the muscles and thus increase energy and endurance.

This phase allows you to experience performance improvements and strength gains in as little as one week. By reducing the dose to a maintenance one after loading, the gains achieved are preserved.
A typical loading phase lasts approximately one week, with a recommended dose of 20 grams of creatine per day.
Although not strictly necessary, the loading phase can safely accelerate the benefits of creatine.

If you’ve heard of creatine, you’ve probably heard of the loading phase. It’s a common practice among those who take creatine supplements to improve their physical performance. But what exactly is the loading phase? How is it done? How much creatine should we take and for how long?

Benefits of creatine loading phase

With a creatine loading phase, you can experience immediate results, increasing the volume of work in your workouts in as little as one week. This increase is essential to maximise the benefits of creatine for muscle mass, strength and power gains.

Everything you need to know about creatine in the loading phase

The creatine loading phase involves consuming a higher amount of creatine for a set period of time.

Once this phase is complete, creatine intake is reduced to a maintenance dose, allowing optimal creatine levels to be maintained in the muscles and to continue to experience its benefits in sports performance and recovery.

How long should I do the loading phase?

A typical creatine loading phase generally extends over approximately one to two weeks.

What is the creatine dose in the loading phase?

It is advisable to consume a daily dose of 20 grams of creatine over a period of 7 days in the loading phase, which allows you to effectively saturate the creatine reserves in your muscles and start enjoying the benefits associated with sports performance, strength and recovery more quickly.

When is the right time for intake?

According to several studies, it is suggested to take creatine upon waking up or before training, however, it is not necessary to be strict with the exact timing. Although it can be consumed as a pre- or post-workout, creatine absorption in the body is usually more efficient after physical activity.

It is important for each person to consult on appropriate intakes and optimal times of consumption based on their individual needs, diet and exercise routine.

Is the loading phase really necessary to gain muscle mass?

Creatine loading is not strictly necessary. Research indicates that taking a lower dose of creatine will also produce similar results, although it will take a little longer to saturate creatine stores, which can be achieved with a continued daily intake of 3 grams per day.

As a result, to get the same benefits of creatine without the loading phase, you will have to wait approximately 3 additional weeks.

Is it safe to do a loading phase?

Creatine supplementation is safe and has very few side effects, which usually manifest as stomach upset or problems. If you experience any adverse effects, you may consider lowering the dose to minimise any discomfort.

Which creatine is best for the loading phase?

Creatine monohydrate is the most studied form of creatine, the one that belongs to the exclusive group with the highest level of evidence for efficacy and safety.

The base content is approximately 88% of its total composition, and its bioavailability in the body is very high, making it the best choice for most users of this food supplement.

Don’t miss the opportunity and buy creatine monohydrate in our online shop now.

Bibliographic sources

Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z