Post by TheHammer on Nov 11, 2014 13:26:37 GMT
What is creatine loading?
A typical loading phase would consist of a 7-10 day period of higher dosage before returning to a maintenance dose.
Others recommend simply starting on a certain dosage and continuing that amount throughout the supplementation.
Dr. Mike Roussell, nutritional consultant and expert contributor for a variety of health and fitness publications, argues that a loading phase makes creatine supplementation more effective from the start. According to Dr. Roussell, “It (loading) supersaturates your muscle creatine stores. You could not load but it would take a lot longer to reap the maximum effectiveness of creatine.”
For most lifters, a loading phase will allow them to get a bigger benefit right from the start.
www.bodybuilding.com/fun/anssi1.htm
When it comes to creatine loading, there are a lot of theories out there:
-soon as you get up in the morning with an empty stomach, just before bed, mid-workout, etc.
How should I load?
The most commonly used protocol is to ingest a daily total of 20 to 30 g of creatine, usually creatine monohydrate, in four equal doses of 5g to 7g over the course of a day, for 5 to 7 days.
This applies for creatine loading only! This isn't the RDA of creatine.
A recent study by Dr. Hultman showed that a creatine loading phase of 20g for 6 days, followed by 28 days of 2g found about a 20% increase in muscle total creatine concentration. The elevated muscle total creatine concentration was maintained when supplementation was continued at a rate of 2g/day.
www.bodybuilding.com/fun/anssi1.htm
Personally, this is what I do for creatine loading, and I find it works best for me (18g per day for 7 days, then 2g per day for 28 days, repeat)
A typical loading phase would consist of a 7-10 day period of higher dosage before returning to a maintenance dose.
Others recommend simply starting on a certain dosage and continuing that amount throughout the supplementation.
Dr. Mike Roussell, nutritional consultant and expert contributor for a variety of health and fitness publications, argues that a loading phase makes creatine supplementation more effective from the start. According to Dr. Roussell, “It (loading) supersaturates your muscle creatine stores. You could not load but it would take a lot longer to reap the maximum effectiveness of creatine.”
For most lifters, a loading phase will allow them to get a bigger benefit right from the start.
www.bodybuilding.com/fun/anssi1.htm
When it comes to creatine loading, there are a lot of theories out there:
-soon as you get up in the morning with an empty stomach, just before bed, mid-workout, etc.
How should I load?
The most commonly used protocol is to ingest a daily total of 20 to 30 g of creatine, usually creatine monohydrate, in four equal doses of 5g to 7g over the course of a day, for 5 to 7 days.
This applies for creatine loading only! This isn't the RDA of creatine.
A recent study by Dr. Hultman showed that a creatine loading phase of 20g for 6 days, followed by 28 days of 2g found about a 20% increase in muscle total creatine concentration. The elevated muscle total creatine concentration was maintained when supplementation was continued at a rate of 2g/day.
www.bodybuilding.com/fun/anssi1.htm
Personally, this is what I do for creatine loading, and I find it works best for me (18g per day for 7 days, then 2g per day for 28 days, repeat)
