A creatine loading phase is when a person takes a higher dose than the maintenance level for several days. Proponents suggest this saturates the muscles with creatine, allowing people to ...

However, this may be because people are following what’s called a loading phase, which entails taking 20 grams of creatine for 5 straight days, followed by a lower maintenance dose of 5 grams daily.

The participants did not do a typical creatine-loading phase, which involves taking 20 to 25 grams a day for up to a week to try to saturate the muscles’ creatine stores, the study authors ...

This approach typically involves consuming approximately 20 grams of creatine daily for five to seven days, divided into four equal doses of 5 grams each. This aggressive loading phase rapidly ...

They didn’t do a creatine-loading phase, which involves taking 20 to 25 grams daily for up to a week to rapidly saturate muscle creatine stores. The researchers said creatine loading isn’t ...

You can also use creatine in divided doses. Some experts recommend 5 grams four times daily for 5-7 days. After the loading phase, when the muscle creatine stores are fully saturated ...

Some people choose to start with a "loading phase," taking up to 20 grams of creatine per day to saturate their muscles more quickly. While this approach can work, taking too much at once can lead ...

Many experts recommend starting creatine supplementation with a loading phase. This involves taking a high dose of creatine—usually 20 grams per day (or, if you want to figure out an exact dose ...

If it’s water weight you’re trying to avoid, one approach is to bypass the loading phase many individuals go through when they start taking creatine. Creatine loading means supplementing with ...

The volunteers took 5 grams of creatine a day, a dose often used for maintenance once people start taking it regularly (the researchers note that a loading phase is not needed to reach the ...

According to Elle, the current daily recommendation for creatine is 3-5 grams. However, if you’re just getting started on the supplement, you may want to do what’s known as a ‘loading phase ...