Creatine Loading the right way

Creatine Loading is usually prescribed by the manufacturer as 20 gms per day for 5 days, followed by 5 gms a day for six weeks.This recomendation is based on early creatine research protocols. Much has changed since then and there is enough research now showing that creatine loading is not required and you can still get the same good results. Creatine Overload is the only creatine product that maintains high creatine concentrations in muscle cells all day. It's shown to be 750% more effective than ordinary creatine.

The loading phase increases the fluid in the cell and the maintenance phase holds this fluid in the cell, so that it can increase strength. Without a loading phase the same thing is achieved in a few extra weeks time. It just takes a little longer for the cells to become full so you may be on it for a couple more weeks. For example with loading, cells are full after the first week, without loading cells are full after a few weeks. By the end of the cycle, results are more or less equal.

The major problem with loading is gastro-intestinal distress and cost. Firstly it is uncomfortable and secondly, you will be excreting the supplement and other valuable nutrients. Seeing creatine is the No.1 proven supplement for increasing muscle mass, you need to make sure you are not flushing your money down the toilet.

Here are 2 methods to try to get around this problem.
Method 1 (No loading)
If you are under 75 kgs take 5 gms per day for 8 weeks

Method 2
If you are over 80 kgs take 10 gms per day for Weeks 1 and 2
Week 3 20 gms
Week 4 30 gms
Week 5 30 gms
Week 6 20 gms
Week 7 10 gms
Week 8 10 gms

The above method introduces the supplement slowly to reduce gasto problems. It also ensures the cell volumising effect is retained for longer resulting in an increase rate of hypertrophy.

Return from Creatine Loading to Muscle Supplements