![]() ![]() If you found this article helpful, make sure to sign up for your FREE custom fitness plan below. If you can wait 3 weeks and would rather save some cash, just do 3-5 grams a day. If you want immediate results, then do a loading phase. So with all that said, it’s really up to you whether you load or not. This is done in order to quickly get the muscles of. The fact is that supplement companies don’t make very much profit selling creatine monohydrate, and by recommending a loading phase it allows them to sell more product and make more money.īut as I’ve already outlined, the creatine loading phase is ultimately unnecessary and does not deliver any additional benefits beyond the regular 3-5 gram per day dose. The loading phase of taking creatine is typically the first week of use when you are stacking doses. The creatine loading phase recommendation probably originated with shady supplement companies who were simply trying to sell you more creatine than you really need. There’s evidence to suggest that a creatine loading phase does have health benefits. In addition to the seminal work of Harris et al. ![]() So if you can exercise a bit of patience, you’re better off to just go with 3-5 grams a day from the start, since it’ll save you money and still get you the same results. The ‘loading’ phase of creatine supplementation is followed by a daily ‘maintenance’ phase often ranging from daily 35 g servings/day (Figure 1, side A). The creatine loading phase is a period of 5-7 days where a higher than recommended dose is taken typically around (20 grams). ![]() However, it does not provide any “super benefits” above and beyond the standard 3-5 gram per day creatine dose. The creatine loading phase simply allows you to saturate your muscles at a faster rate, so you see the benefits quicker. Whether you do a loading phase or not, your muscles will be fully saturated with creatine after about 3 weeks. Review about the Muscle size, Strength & power during caloric deficit while comparing it with caloric surplus & maintenance. The only thing you really need to know when it comes to the creatine loading phase is this… To load or not to load? That is the question.Ī typical creatine loading phase protocol will have you consuming 15-20 grams of creatine per day for about 4-5 days straight.Īfter that you shift into a “creatine maintenance phase” where you simply consume 3-5 grams daily. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |