Creatine: To Load Or Not To Load? 🤔

It’s been a popular topic of debate in the supplement industry for years; whether you should ‘load’ creatine by taking ~20 grams per day for 5-7 days before going down to 5 grams daily, or if you should just take 5 grams per day consistently & indefinitely?!

While we are typically in the school of thought that recommends sticking to 5 grams per day for the sake of consistency, here’s the breakdown:

Benefits of Loading Creatine Monohydrate:

1. Rapid Saturation: Loading creatine can saturate the muscles with creatine more quickly than taking a lower dose from the start. This rapid saturation may lead to quicker gains in muscle strength and size, as well as improvements in performance.

2. Immediate Effects: For athletes or individuals looking to improve their performance in the short term, loading creatine can offer immediate benefits, making it a popular strategy before competitions or intensive training periods.

However, Loading Is Not Necessary:

1. Consistent Intake: Taking 5 grams of creatine monohydrate daily without a loading phase will eventually lead to the same level of muscle saturation, but it takes longer—usually around 28 days. This method is equally effective in the long run.

2. Reduced Side Effects: Skipping the loading phase may reduce the risk of potential side effects, such as digestive discomfort or water retention, which some individuals experience with higher doses.

3. Ease of Use: A consistent daily intake is simpler and can be easier to incorporate into a regular dietary routine without the need to remember different phases.

In conclusion, we always recommend following a protocol that you can be CONSISTENT with! For most people, it’s difficult to remember to take a smorgasbord of supplements every day, let alone 4 separate scoops of creatine! So with that in mind, we suggest sticking to 5 grams daily, every day of the week! 

check out our very own Creatine Monohydrate, if you need to re-up!