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Supplement companies direct creatine loading when starting. Experts breakdown what creating loading is, whether or not you should do it, and side effects.
This is known as a loading phase and can come with some temporary adverse side effects, like cramping. Creatine supplement plus resistance training yielded the best results.
Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose.
After the 5–7 day loading phase, muscle creatine stores are fully saturated and supplementation only needs to cover the amount of creatine broken down per day. This maintenance dose was originally reported to be around 2–3 g/day (or 0.03 g/kg/day), [ 20 ] however, some studies have suggested 3–5 g/day maintenance dose to maintain ...
Another effective supplementation protocol called "cycling" involves re-loading every 3 to 4 weeks with the traditional loading dosage for 3-5 days. Without this re-loading, creatine levels can drop to basal levels after a period of 4-6 weeks. Other studies observed that ergogenic effects can be achieved without the loading phase. However, the ...
In pharmacokinetics, a loading dose is an initial higher dose of a drug that may be given at the beginning of a course of treatment before dropping down to a lower maintenance dose. [ 1 ] A loading dose is most useful for drugs that are eliminated from the body relatively slowly, i.e. have a long systemic half-life .
(A) Phosphocreatine, which is stored in muscle cells, contains a high energy bond. (B) When creatine phosphate is broken down during muscular contraction, energy is released and utilized to resynthesize ATP. Creatine phosphate (CP), like ATP, is stored in muscle cells. When it is broken down, a considerable amount of energy is released.
Peralta-Reich says the determining factor is whether you’re in the weight loss or maintenance phase: Many women on these drugs will start with a weight loss phase—during which the goal is to ...