How to Properly Calculate Creatine Loading Phase for Maximum Growth
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 is the initial stage of creatine supplementation and involves taking a higher dose of creatine for a short period of time to saturate muscles with this compound. It typically lasts 5-7 days and requires consuming 20-25 grams of creatine per day, depending on your body weight. This phase is crucial for achieving maximum benefits from creatine, such as increased muscle strength, power and endurance. But be sure to consult with a healthcare provider before starting any new supplement regimen.
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. You can use a scale or ask a healthcare professional to help you determine your weight if necessary. Once you have an accurate measurement, you can move on to calculating 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 properly calculate your creatine loading for maximum benefit, it’s important to divide your daily dosage into equal amounts throughout the day. For example, if you require 21 grams per day during the loading phase based on your body weight, you should divide this into multiple servings of 3-5 grams each. This not only ensures that your body is receiving a steady supply of creatine but also helps to minimize any potential digestive issues that may occur when taking too much at once. By dividing your dosage and spreading it out evenly throughout the day, you can help maximize the benefits of creatine while minimizing any possible side effects.
Keep Hydrated and Follow Through with Maintenance Dosing
In addition to proper creatine loading, it’s also important to drink plenty of water while taking creatine. Creatine draws water into the muscles, and this can lead to dehydration if you’re not careful. Aim for at least 8-10 glasses of water per day while taking creatine.
Once the loading phase is complete, it’s recommended that you follow through with a maintenance dose of 3-5 grams per day. This will help ensure that your body continues to benefit from the effects of creatine. It’s important to note that the timing of your maintenance dose isn’t as crucial as it is during the loading phase – simply take your daily dose at a time that works best for you and stick with it consistently. With these tips in mind, you can properly calculate your creatine loading phase and experience maximum benefits for your workouts.
That’s it! Feel free to share your experience or your thoughts with creatine loading in the comment section below.
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.
1. Creatine Monohydrate by Bulk Supplements
Best overall creatine
One of the few supplement companies that prioritizes pure micronized creatine monohydrateis is Bulk Supplements. This choice offers the best value for your money and if you are allergic to additives that other brands include in their creatine.
2. Creatine HMB – Transparent Labs
Creatine with best flavors with no additives and no artificial ingredients.
Transparent Labs creatine is one the cleanest and purest out there. It contains no fillers or artificial ingredients. Creatine HMB has been shown to increase strength, and reduce the amount of recovery time when cutting.
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.
4. Creatine Capsules – Huge Supplements
Best creatine for pills
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.