how to do loading phase for creatine

Creatine is a popular supplement among athletes and bodybuilders as it helps to improve exercise performance, increase muscle mass, and enhance strength. However, to get the best results from creatine supplementation, one must know how to properly undertake the loading phase.

What is the loading phase?

Creatine is naturally found in the body and is produced in the liver and kidneys. However, the amount produced is not sufficient for individuals who engage in intense exercise routines. Therefore, creatine supplementation is necessary to boost the amount available in the body. The loading phase is the period where an individual takes a higher dose of creatine, typically 20 grams per day, for five to seven days to saturate their muscles with creatine.

How to do the loading phase?

To undertake the loading phase, it is important to follow these steps:

Step 1: Hydration

Drink enough water to avoid dehydration, which is crucial during the loading phase. Water helps to regulate the body's temperature, keeping you hydrated and healthy.

Step 2: Creatine monohydrate powder

Start by taking 20 grams of creatine monohydrate powder per day, divided into four doses of 5 grams each. Mix the powder with water or juice to help absorb the creatine.

Step 3: Timing of doses

Take the creatine doses at four different times of the day to increase its absorption. It is recommended to take the first dose in the morning, the second dose before your workout, the third dose after your workout, and the final dose before bed.

What are the benefits of the loading phase?

The loading phase helps to saturate the muscles with creatine, meaning that the muscles have more energy for intense exercise routines. This, in turn, helps to improve performance, enhance strength, and increase muscle mass. Additionally, the loading phase has been shown to help the body adjust to the supplementation of creatine and may lead to greater benefits in strength and muscle gains.

Conclusion

The loading phase is an important aspect of creatine supplementation as it allows for the saturation of the muscles with creatine. By following the simple steps outlined above, you can ensure that you get the most out of your creatine supplementation and enjoy the benefits that it offers, such as improved performance, strength, and muscle mass.