creatine loading phase

So you’ve read about the creatine loading phase from many sources but are still unsure where to start? Each supplement company has its approaches that vary on time counts for loading and maintenance periods. Some companies also have specific advice for certain people, such as vegetarians or vegans. But what’s the quickest way? The answer isn’t always clear-cut, so I sifted through the best information I could find and rounded up 7 examples of ways you can efficiently load with creatine!

What are the benefits of creatine loading?

Creatine loading is one of the quickest and most effective ways to increase your muscle creatine levels. There are several benefits associated with creatine loading, including an increased ability to produce energy in the form of ATP, increased strength and power, and an improved recovery process. Additionally, creatine loading has been shown to delay the onset of symptoms in people with Duchenne muscular dystrophy.

You need to do a few things to get the most out of creatine loading:

  1. Increase your daily intake of protein by eating high-quality sources such as seafood, poultry, and meat.
  2. Consume plenty of carbohydrates during the loading phase so your body can generate enough energy.
  3. Reduce your workload while loading to allow your body time to supplement its creatine stores.

The 5–7 day loading phase

The loading phase is the time when your body starts to produce creatine, and as such, it’s important to make the most of it. Here are five quick tips to maximize loading:

1. Get plenty of prehistoric fuel: The best way to maximize your loading phase is by getting ample amounts of high-quality prehistoric fuels like meat and vegetables. These foods provide your body with enough energy to start producing creatine quickly.

2. Consume protein within 30 minutes of working out: When you exercise, your body breaks down muscle tissue for energy. This process can be accelerated by consuming protein immediately after working out. Protein provides the amino acids needed for muscle growth and repair.

3. Drink lots of water: Not drinking enough water during creatine loading can lead to dehydration and subsequent muscle fatigue and weakness. To ensure adequate hydration, drink at least 8 glasses (64 oz) per day during the loading phase.

4. raise your core temperature: Raising your core temperature can help speed up muscle protein synthesis and activate more muscles during training sessions. To do this, take a hot bath or shower immediately following a workout or add a little heat (like a sauna) to your daily routine.

5. minimize caffeine consumption: Caffeine has been shown to decrease creatine production in the body and may interfere with the anabolic response to exercise.* For best results, avoid caffeine completely during the loading phase.

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The 2-week maintenance phase

Creatine loading is an important part of strength training, and it can be done quickly and easily by following these 2-week maintenance tips. 

At the start of your creatine loading phase, consume about 5 grams daily for the first couple of days, then gradually increase to 10-12 grams daily. If you use a powdered form of creatine, mix it with water, juice, or fruit juice to make a smooth consistency before drinking. Ideally, creatine should be taken on an empty stomach with plenty of water for the best results. Try not to take more than 20 grams in one sitting.

Once you have reached your loading goal, continue taking 3-5 grams per day for the next two weeks to maintain your new levels. The benefits of creatine supplementation will still be present during this period, so don’t hesitate to take it! However, reduce your dosage accordingly if you begin noticing any adverse effects, such as gastrointestinal problems or dehydration.

What to avoid during a creatine loading phase

Creatine loading is a necessary step when taking creatine to increase muscle size and strength. Some things that should be avoided during this time are drinking alcohol, eating large amounts of sugar or carbohydrates, and working out excessively. If any of these activities are taken part in while loading creatine, they will quickly negate the benefits of creatine supplementation.


Creatine loading is a crucial part of the creatine supplementation process, and without doing it properly, you might not see the benefits you were hoping for. Here are seven quick tips to ensure that your loading phase goes as smoothly as possible to maximize your muscle gains and performance!

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By Nikitha

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