Creatine monohydrate is one of the most extensively studied sports supplements. But there is still debate surrounding the loading phase. Some coaches insist on 20 grams per day, while others advise against “shock” doses.
What Is the Loading Phase?
The classic loading protocol: 20 grams of creatine per day for 5–7 days, divided into 4 doses of 5 grams each. After that, you switch to a maintenance dose of 3–5 grams daily. The goal is to quickly saturate the muscles with creatine to the maximum level.
Pros and cons of loading
Pros of rapid saturation:
- Muscles become saturated with creatine in a week instead of a month
- You’ll feel your muscles getting fuller faster
- Training results improve within 5–7 days
Cons of high doses:
- Possible stomach upset in 10–15% of people
- Excess creatine is simply excreted
- A sudden weight gain of 1–2 kg due to water retention
Alternative: slow loading
A 2017 study showed that taking 3–5 grams of creatine daily without a loading phase yields identical results after 28 days. Muscles saturate more slowly but reach the same creatine level.
Practical Recommendations
Choose the loading phase if: you’re preparing for a competition and need quick results, you tolerate high doses of creatine well, and you’re not concerned about rapid weight gain.
Opt for slow saturation if: you’re working out for health and fitness, have a sensitive stomach, are watching your weight, or want to conserve creatine.
