In order to properly calculate your creatine loading phase to boost their athletic performance and to get the most out of creatine. Here is what you need to know.
Understanding the Creatine Loading Phase
The creatine loading phase involves taking a higher dose of creatine for 5-7 days to saturate muscles. It typically requires consuming 20-25 grams per day, based on body weight. This phase is crucial for maximizing benefits like increased muscle strength, power, and endurance.
According to research published in the Journal of Strength and Conditioning, creatine loading has been shown to enhance exercise performance by 10-20% in activities that require short-term high-intensity efforts, such as weightlifting and sprinting.
Determine Your Body Weight
Before you can properly calculate your creatine loading phase, it’s important to know your body weight. This is because the amount of creatine you need to consume during the loading phase is based on your body weight.
Take note of your current weight and make sure it’s accurate before proceeding with the calculations. Once measured, calculate the appropriate creatine dosage for your loading phase.
Calculate Your Dosage
Properly calculating your creatine dosage is essential for maximizing its benefits during the loading phase. As mentioned earlier, the amount of creatine you need to consume is based on your body weight.
A common formula used for calculating the loading dose is 0.3 grams per kilogram of body weight. So, if you weigh 70 kilograms, you would need to take 21 grams of creatine per day during the loading phase.
It’s important to note that you should split this dose into smaller portions throughout the day rather than taking it all at once. Once the loading phase is complete, you can switch to a maintenance dose which typically ranges from 3-5 grams per day depending on your individual needs and goals..
Divide Into Equal Amounts Throughout the Day
To optimize the benefits of creatine loading, divide your daily dosage equally throughout the day. For instance, if you require 21 grams per day during the loading phase, divide it into multiple servings of 3-5 grams each.
This ensures a steady supply of creatine and minimizes digestive issues. By spreading the dosage evenly, you maximize benefits while minimizing side effects.
Keep Hydrated and Follow Through with Maintenance Dosing
In addition to proper creatine loading, stay hydrated and aim for at least 8-10 glasses of water per day. Creatine draws water into the muscles, so dehydration should be avoided.
After the loading phase, continue with a maintenance dose of 3-5 grams per day. The timing of the maintenance dose is less critical than during the loading phase.
Take it consistently at a time that suits you. By following these guidelines, you can calculate your creatine loading phase accurately and achieve maximum workout benefits.
That’s it! Feel free to share your experience or your thoughts with creatine loading in the comment section below.
To calculate your loading phase, determine your body weight and use the formula 0.3 grams per kilogram. Divide your daily dose into equal amounts throughout the day to optimize absorption and minimize side effects. Stay hydrated and drink 8-10 glasses of water daily. After the loading phase, switch to a maintenance dose of 3-5 grams per day.
Voted Best Creatine Supplements for Men
- Creatine Monohydrate – Bulk Supplements
- Creatine HMB – Transparent Labs
- Creatine HCL – Kaged
- Creatine Capsules – Huge Supplements
When cutting, creatine can support and preserve your muscles by retaining and allowing water into your muscle cells. This promotes muscular growth and protects muscle fibers from damage.
Drinking lots of water when cutting is crucial for this reason as well. During your cutting cycle, it guards against muscle deterioration or injury due to dehydration during your cutting cycle.
According to this study, 4 weeks of rigorous exercise during the cutting phase along with creatine supplementation increased body fat percentage, muscle strength, and power output.
Best overall creatine
Best overall creatine HCL with zero fillers.
Even though Kaged Muscle Creatine C-HCl has minimal ingredients, it’s a high-quality creatine supplement, especially given its low dosage and affordable pricing for a creatine hydrochloride.
Best creatine capsules.
Creatine capsules from Huge supplements are one of the best brands for creatine capsules. If you don’t like mixing the powder or if you’re constantly on the go, creatine capsules from Huge Supplements are just as affective as the powder form.