Creatine loading phase for beginner

[Akira86]

Hey everybody,

I work out 5 times a week for 30 min max with HIIT (5min warmup - 20min workout - 5min cooldown)

I started to supplement with creatine, multivitamin, essential amino acids and vegan weight gainer for 4 month now. The results I get amazes me, nor I did not start with a loading phase with creatine.

I read in a thread a loading phase is NOT necessary

In another one I read you I can load the creatine storage with an intake of 4x5g a day for 30 days and then maintaining it with 5g year-round.

What is the best for a beginner who had never taken creatine?

Thanks in advance

[SLynn46]

If you've already been taking creatine for 4 months, then you're already saturated and there's no point to load now. Just continue to take 3-5g per day.


Loading just helps you reach saturation (the point where you start to see the performance benefits from taking creatine) faster. With loading though, you risk some slight side effects like bloating or GI distress. You still reach saturation without loading, it just takes a couple weeks.

I don't recommend loading, but it's really a personal preference.

[WolfRose7]

I agree that loading is more cons than pros.

Done both, whatever benefits you get from loading you probably just get from placebo anyway.
And you skip any potential side effects just taking 3-5g

[emergency]

no need to ever load creatine 3-5 g a day

[Akira86]

Thanks for the feedback!
I was wondering when someone who has never taken creatine will benefit in the loading phase to build faster muscle because of the water storage by using more creatine!

[Jeff the Repper]

If you have been using creatine for four months, you should already be saturated, loading at this point ( or ever) is really pointless long term. 20-25 grams a week if you are under 200 Lbs. and you are good to go.

[Akira86]

What is the best for a beginner who had never taken creatine?

Thanks for the feedback!
I was wondering when someone who has never taken creatine will benefit in the loading phase to build faster muscle because of the water storage by using more creatine!

Thank you for the feedback as well.
I get that, but...

...My question is for someone who had NEVER taken creatine before.
Does here bring a loading of 20 - 25g a day better results in gaining muscles then just starting with 3-5g a day?

[OT2000]

Thank you for the feedback as well.
I get that, but...

...My question is for someone who had NEVER taken creatine before.
Does here bring a loading of 20 - 25g a day better results in gaining muscles then just starting with 3-5g a day?

No. Saturation may occur a little earlier and any benefits in the couple week difference of saturation would be negligible. And not worth the potential bloating, gas, GI issues many people get while loading.

[Akira86]

No. Saturation may occur a little earlier and any benefits in the couple week difference of saturation would be negligible. And not worth the potential bloating, gas, GI issues many people get while loading.

Thank You.
That helps and gives me a better understanding. Thanks to everyone!