how much creatine should i take in loading phase

Creatine is a popular supplement used by athletes and gym-goers to improve performance and build muscle mass. It is an organic compound that helps provide energy to muscle cells and can be naturally found in foods such as meat and fish. While the body can produce its own creatine, supplementing with additional creatine can result in greater gains in muscle size and strength. When starting to take creatine, there is a loading phase that can result in an initial boost in performance, but how much creatine should one take during this phase?

Creatine Loading Phase

The loading phase of creatine supplementation involves taking a higher dose of creatine for a short period of time to saturate the muscles with the nutrient. This phase typically lasts for one week, during which individuals take 20-25g of creatine per day, divided into four to five 5g doses. This loading phase is followed by a maintenance phase where individuals take a lower dose of 3-5g per day to maintain the elevated creatine levels in the muscles. The loading phase is not mandatory, but it can speed up the process of increasing muscle creatine content.

Creatine Dosage and Body Weight

While a standard dose of creatine during the loading phase is 20-25g per day, individual creatine requirements can vary based on body weight. A study published in the Journal of the International Society of Sports Nutrition found that a dose of 0.3g/kg body weight was effective in increasing muscle creatine levels in both male and female athletes. This means that a person weighing 70kg would require 21g of creatine during the loading phase. It is important to note that exceeding the recommended dose of creatine can result in side effects such as gastrointestinal distress or dehydration.

Creatine Timing and Cycling

The timing of creatine intake can also affect its effectiveness. Taking creatine before or after exercise can increase its absorption into the muscles and lead to greater gains in strength and size. It is also recommended to cycle creatine on and off to prevent the body from adapting to supplemental creatine, which can reduce its effectiveness. A typical cycle involves taking creatine for 8-12 weeks followed by a 4-6 week break.

Conclusion

In summary, the recommended dose of creatine during the loading phase is 20-25g per day, divided into four to five 5g doses, for one week. Individual creatine requirements can vary based on body weight, with a recommended dose of 0.3g/kg body weight. Timing creatine intake around exercise and cycling on and off can also improve its effectiveness. It is important to consult with a healthcare professional before starting any new supplement regimen and to stay within recommended dosages to avoid any adverse effects.