Dec 15, 2025 · Practical, evidence based guide to creatine loading phase including protocols, timelines, products, mistakes, and FAQs.

Nov 5, 2024 · What is a creatine loading phase? Creatine is a compound made from amino acids, the building blocks of protein. Your body uses it to boost levels of adenosine triphosphate (ATP).

Oct 28, 2025 · Use our Ultimate Creatine Calculator to get a 5–7 day plan, dose splits, and maintenance. Why load at all? Loading gets you results sooner. By quickly saturating your muscles’ …

Jun 10, 2024 · During this phase, you consume a relatively large amount of creatine over a short period to rapidly saturate your muscles. A common approach is to take 20 to 25 g of creatine daily for 5 to 7...

Mar 21, 2025 · Loading Phase A short-term protocol (e.g., 20g/day for 5-7 days) designed to rapidly saturate muscle creatine stores, followed by a lower maintenance dose (3-5g/day). Micronized …

Dec 6, 2025 · What is a creatine loading phase? A creatine loading phase (or simply creatine loading) refers to the strategy of taking higher-than-usual doses of creatine for a short period (usually five to …

Mar 13, 2025 · A creatine loading phase is the ramp-up period when you start taking creatine, which requires you to take extra for the first five to seven days before taking the regular dosage. A typical...

Jun 23, 2025 · Most people take 20 grams per day during this phase, split into 4 doses of 5 grams throughout the day (e.g., morning, before workout, after workout, evening). After that, you move to a …

To avoid extreme changes in intracellular fluid volume and thus any undesirable “weight gain”, endurance ath-letes should avoid the loading phase and consume the maintenance dosage …

Mar 21, 2025 · When initially using creatine, some people may consider a loading phase to help saturate their muscles with creatine. What is the creatine loading phase? A creatine loading...