The Loading Phase - Creatine loading and use - Creatine Cycling
So you want to take that plunge into the deep end of the pool. You want to go where no scrawny man has ever gone before. You want to stop listening to what your mom says is good for you, and become a man that makes his own decisions. You want to bulk up and get in shape and do it in a way that will produce quicker and more noticeable results. You want to take creatine.
Despite what all the moms say about creatine, it is actually one of the few supplements out there that works and doesn’t harm you in the process if used correctly. Your body uses creatine whether you put it in your body via powder form, pill form, or red meat. Creatine simply gives you more energy that allows you to push that extra rep or two up. Those extra few reps will produce bigger gains over a length of time.
The first step in taking creatine is the loading phase. I would take what the creatine bottles say with a grain of salt. Always read the directions on the package before you use anything, but also realize that these companies are out to make money. They sometimes fudge their dosage amounts so you run out of product faster and have to order more.
Creatine is used in cycles. The typical cycle will last about 8-10 weeks depending on the individual. The first week of ever cycle consists of what we call a loading phase. During the loading phase, you will take more creatine than usual to get your body ready for it. It is recommended that you take 20 grams/day during the loading phase. You can break this up into 4-5 times a day depending on when you eat your meals and when you work out. It is also important to take creatine up to 2 hours before you work out because it will take time for the muscles to absorb it.
There are several ways you can take creatine. Some people take it in the form of pills, while the majority of us use the powder form. I always buy flavorless because I generally put the scoop right into my mouth and wash it down with a tall glass of grape juice. It is also ok to mix creatine with protein or to put it in shakes or a glass of water. The problem with creatine is that is doesn’t dissolve well. That’s why I recommend you just put the scoop on the back of your tongue and swallow it, that way you don’t lose any of the creatine in the bottom of your cup.
Packages might tell you to take more than the daily loading phase dosage, but don’t listen to them. The body will just excrete any excess creatine and it will be wasted. Creatine can be a great tool in aiding you in your journey to get in shape. The loading phase is very important in the cycle, so be sure to follow the recommended dosage amounts and try not to skip any servings. If you miss your morning scoop, do not take 2 scoops at the next scheduled time.
20061004 1:04 pm
Thanks for the great article!
20061224 10:20 am
humm creatine is strange i dont like it…
20070111 10:53 am
it really helps in building muscles, but there are side effects like burning sensation in the tip of your tongue…
20070206 7:03 pm
Creatine helped me out alot when I was working out 5 years ago. I just got back into working out, and needed to be reminded of the loading phase technique. I highly recommend creatine to all serious athletes.
20070312 2:56 am
mike got one weird ass side affect, anyone else ?
20070329 8:42 pm
creatine improves my athletic performance. The purity is also a key factor in how it makes you feel. You get what you pay for. Everyone’s body is different too. So far I haven’t had a single side effect from creatine. I am a 21 yr old male and I lift weights regularly.
20070405 12:43 pm
ok-i am 15 years old and im still in the loading phase, but within 3 days ive noticed my muscles a little bigger, ive been lifting for 5 years now, and i never thought you could gain this fast!!!
20070429 1:02 am
hey matt im 16 years old and didnt start my loading phase yet, actually just bought it today…. any help with how much to use during the loading and mantaince since we are younger…? doubt u will come back though but w.e, help from anyone? please
20070502 5:33 pm
Creatine works and I have many of my ballplayers use it — results are noticeable. BUT be careful on the loading phase. I am not a big believer in the necessity for loading and think that 20g per day is MORE than adequate, especially for a 15 or 16 year old.
20070611 11:25 pm
Hi, I am 14 years old and have just bought creatine. Is the loading phase absolutely necessary in a 14 year old? thanks
20070612 4:21 pm
The loading phase is never absolutely necessary for anyone. In fact, taking creatine isn’t necessary for anyone either.
Although, if you do decide to supplement with creatine than the loading phase will help you to receive the results faster.
20070723 10:34 pm
I would avoid these until I was at least in my 20’s. Stick to the old fashion tried and true method. Bulk up with with exercise and diet. It will be much beter for you.
20070818 9:01 am
ok so i have a very tight scedual with school and stuff, i have just bought creatine and have used it when i got o gym but have not started the loading phase. i can only go to gym twice a week, what will happen if i take my creatine (20g) during the loading phase and do not workout? and then after the loading phase do i only need to take it on a day that im going to gym?
please help.
dan
20070830 3:35 pm
I read that you take your whole body weight in kg and times it by .3 and that is how many grams a day you are supposed to take during the loading phase
20070908 4:56 am
ok everyone ive been trying to get the answer to thios question everywhere…….is says on the bottle to do the loading phaze and take 20 g. a day like 4 to 5 times a day…….but i only works out once a day if that maby once every other day….do i still take it 4 to 5 times a day if im not gna work out after taking it…..i mean even if i worked out every day witch mabny i will im not gna do it 4 to 5 times a day…somebody plzz answer cuz im gna start tomorrow n i wanna know what im doing
20070908 2:37 pm
you do not have to work out 4 times a day whil in loading phase but during maintanance phase it is good to work out once a day after your daily dose
20070910 12:56 am
jojo…That’s 20 grams per day. That would be like 5g at breakfast, 5g at lunch, 5g pre-workout, and 5g post-workout. Since it apparently does absorb more water in your muscles, I don’t see it as a good idea to be taking this much daily especially before a high intensity workout. If you are sweating out all the water you drank that day…maybe it’s not going to your muscles like it should, or maybe you will just dehydrate faster. Who knows? In any case, I’ll be taking it once in the morning and once after my workout.
20070920 6:26 am
i didn’t go on loading phase so i couldn’t give any idea regarding that, but tried this creatine… with great results! i somehow take it together with amino 1 hour before my workout only. and during my workout take in amino again.
20071010 4:08 pm
Durring the loading phase how often should i be working out? also it seems by reading this that 20 grams is the “over dosage” that is required to saturate your muscles. and you also say that i can take that over 4-5 sittings. my creatine bottle says to take 50g at once in an 8oz glass of watter its a bally’s brand. im really confused. is 50g too much?
20071010 8:00 pm
IF u drink 50g of creatin in 1 gulp, u’ll probably have diarrea for days!!!!!HAHAHAHAHAHA!!!!!!!!!!
20071031 11:56 am
I drank 20mg of Cretin in 1 gulp. I am dieing. Fuck cretine, work hard, u niggers will be where u wanna be.
20071105 8:25 pm
hey,
im 17 and im now using protein and creatine. the thing is mine says the loading phase should be 8 grams over 7 days then down to 4 grams a day. so do i just take the 8 or 4 grams in one serving. or do i take like 1 gram in mourning then mid day or after wrk out at dinner and then before bed or sumin? im confused.
20071117 12:35 pm
Can Monohydrate and Ester be taken at same time?
20071127 2:33 am
The loading phase has been debated over and over, personally i dont bother with the loading stage, i take 5 grams a day over a 30 day cycle. Loading may have its advantages however if your taking too much you just excreting it and wasting money.
20071201 5:06 am
on the bottle it says to take 5g per dosage but i am doin extra…like 8g
is this dangerous?im confused
20071218 6:43 pm
Creatine loading is not needed… but if you would like to load… the proper dosage is .3g/kg of body weight a day split up into 4-5 doses for 3-5 days. The creatine Ethyl Ester is a poor type of creatine and is unstable and breaks down while in the bloodstream and very little gets absorbed into your muscles… The proper time to take it is with your protein shake after immediately following your workout so that protein synthesis (the process of rebuilding muscle) will take full advantage of the creatine… also a good post workout shake is low-fat chocolate milk, 16 oz of it… which has a carb:protein ratio of about 4:1 with the conjugated linoleic acid to help assimilate fatty tissues.
20080115 12:07 am
To answer a few questions, you need to take creatine & protein as soon as you wake up, about an hour before a workout and immediately after a workout. Eat some cheese before you go to bed at night. The slow release protein in cheese will stop your body from using muscle tissue during sleep and loading in the morning will top up your levels. Remember that your muscles grow when they are healing so you need to have a full supply of creatine and protein in your system when you’re not working out. However your muscles are extremely receptive immediately after a workout (hopefully whilst still in the anabolic state)
20080226 1:11 pm
Hi im a Sophmore in my highschool and when i first started lifting weights, i was using creatine and i increased my squat from 200 to 380 and then i started mix my creatine with protein and my squat went from 380 to 490 is that good or bad?
20080229 4:18 pm
I typically take one scoop of creatine (5g) and then squat my car 20 reps. I follow that with another scoop of creatine and bench press my car 50 reps.
I’ve went from a Honda Civic to a Escalade in 10 weeks since starting creatine, is that good?
20080317 6:58 pm
A loading phase is not necessarily needed. Studies have shown that creatine taken once a day gives the same results in a month period. In the loading phase alot of the creatine is excreted anyway. It is also important to cycle creatine because you body will get used to it and results will become stagnant. I suggest 1 to 2 months on and 1 month off, depending on the person.
20080415 1:52 pm
That was awesome advice to put the scoop of creatine in your mouth and wash it down. Thanks a bunch. I take BC Powders. They are much more effective than pill aspirin. I wash them down with grape juice — chocolate milk works great, too. Sometimes, creatine drinks give me an upset stomach, but washing down a dry scoop avoids all of that. I just started supplementing with whey and creatine, and I have been able to work out for an hour and ten minutes. It really gives you that little extra to push yourself. Whey powder is the greatest supplement for overall health. Once again, thanks a bunch.
20080514 6:33 am
creatine is good i like it
20080514 10:22 am
Creatine is the best! am 18 and was real skinny and workedout reguarly, just finnished my first week on loading phase- done minimal excersice, and iv had to buy new shirts cause my arms dont fit the Small sleeves. love this stuff, its a miracle! Cheers for all the advice!
20080514 10:51 pm
is it ok to drink muscle milk with my creatine. and im still in the loading phase so do am i not supposeed to lift that much.. can someone just give me the instructions for this stuff.. so i can have maximum affects!