What is a loading phase of Creatine?Updated a month ago
It is important to verify with your healthcare practitioner before considering a loading phase. A loading phase can help to increase creatine muscle stores. Consuming 20- 25 grams of creatine daily for 5-7 days can rapidly increase muscle stores of creatine by 10-40%.
After a loading phase, creatine stores can be maintained by taking a lower dose of 3-5 grams daily. It is up to each individual to decide whether or not to complete a loading phase or if it is beneficial to your specific situation.
Studies show that lower doses of creatine (3-5 grams) taken once daily can be equally effective at maximizing stores of creatine.
We recommend talking with your healthcare practitioner before starting or changing any supplementation and address your specific questions.