To date there is no one single best absolute number or ratio. In most cases, the first step involved with taking creatine is the loading phase. This is known as lean mass. If you find yourself in such a situation, you can take a lower dose of 10 grams over a period of 10 to 14 days. If you are one of these individuals, ditch the loading phase and opt for a lower maintenance dose, or switch to a more complete creatine product such as CRE8N-MX that has superior absorption. If you find that you experience any side effects like this, simply back off the dose, or, ditch the loading phase. If you do a loading phase, your creatine … Despite all the evidence-based data along with millions of healthy world-wide creatine users, some people still make crazy claims about creatine being bad for you. You can take too much. Alternatively, use a rapid dissolving creatine formula such as CRE8N-MX, (NO LOADING REQUIRED). You can take the supplement two to three times during the day so that your body is able to handle it. The next step is the maintenance phase. If you are a woman who is considering taking creatine, don’t worry! It could be a post-workout shake that is comprised of proteins and carbohydrates or a full-fledged meal. However, if you are a vegetarian, it is best that you maintain a dosage of 5 grams per day. It does however elicit sarcoplasmic hypertrophy, thereby increasing extra cellular muscle volume (cell volumisation) and thus muscle size. So is a creatine loading phase necessary and should you be doing it? High doses of creatine in your body will turn to formaldehyde and appear in the urine, which is not healthy. You can mix up creatine with your own dextrose. Each one of your cells needs energy, and on a cellular level, energy is supplied via ATP. During this phase, a person lowers their dose of creatine and keeps it at optimum levels. It depends – there are a few considerations. This means following a loading phase for 5-7 days to quickly ‘fill’ your muscles with creatine. While you can still build muscle taking a single serving of creatine daily, you will see the results that fastest by following the advice above. At DNA Lean we believe in fact over opinion, which is why all our articles are based on authoritative scientific research. Proteins fats and carbohydrates that fuel your body ultimately do so by being metabolised into ATP. In order for creatine to be stored in your muscle tissue, it requires additional water to be held there. Loading results. A loading supplement is the one that is used in such a way as to gradually increase its level in the body to super-saturate the muscle cells.. Apart from creatine, beta-alanine is used as a loading supplement. How Soon to See Results When Taking Creatine | Livestrong.com Creatine is stored within your muscles as creatine phosphate (Pcr), where it is used to help generate adenosine tri-phosphate (ATP). The 140 grams of creatine used to load is approximately the same amount of the total creatine stored in an average 70 kilogram male! ⭐⭐⭐⭐⭐ "Great products, you wont be disappointed" - Damian, DNA Lean Customer, by Paul Jenkins February 28, 2019 1 Comment. The second benefit on the list of creatine results is an expansion in overall muscle cell volume. Following a creatine loading phase your muscle cells become super-saturated with creatine and fluids. There are 2 types of loading – rapid loading & slow loading. When and How to Take Creatine Monohydrate, It is important to remember that the loading phase is not for everyone. Extra oxygen and nutrients are supplied via an increase in blood-flow to the muscle(s) that are working (2). It has the empirical formula of C4H9N3O2and because every creatine molecule has both an NH2(amine) and COO2 (acid) functional group, it is classified in chemistry as an amino acid. During a creatine loading phase I would suggest drinking an extra litre of pure water per day. I will also be answering to a ton of other questions, such as; To save you time, you can also use the table of contents to fast track to a specific question or particular section. During a workout the physical demand on your muscles increases, and in order to keep up with the workload your muscles need more oxygen and more nutrients. Typically is NOT a definitive answer. Creatine is an effective supplement for building musle during weight lifting and high intensity exercise. Here is what this would look like for a 100 kilogram athlete: Of course you can experiment with a higher dose of 0.3 grams of creatine per kilogram of bodyweight, but I would personally recommend starting off at the lower dose. Each reference number is a clickable link to the research data we have referenced in that particular paragraph.