3/31/2023 0 Comments Loading phase creatine![]() ![]() While the majority of creatine studies, unfortunately, focus on men to the exclusion of female athletes, there’s also evidence that creatine is beneficial for women. ![]() However, by supplementing creatine over the breakdown rate, the same individual could raise his stores by as much as 66% above baseline. Therefore, in theory, without obtaining extra creatine through food or supplements (or going vegetarian, which lowers creatine levels), the creatine levels of the male in the above example will remain in a state of equilibrium. In addition to the body’s natural production, most people obtain an additional gram of creatine each day from eating meat or seafood.Īnd without supplementation, an average, healthy male of 150 pounds has about 120-140 grams of creatine in his muscles naturally.Įach day, your body breaks down around 1-2% of your intramuscular stores into the byproduct of creatine, creatinine. Typically, your body produces 1 gram of creatine per day from the amino acids arginine, glycine, and methionine. To understand why loading works, let’s take a look at some simple math. In a nutshell, loading creatine gives you faster results by rapidly raising your intramuscular creatine stores.Įssentially, you get the usual benefits of creatine-such as higher strength, increased power generation, and a faster rate of muscle-building-in about a week rather than a month. However, if you’re patient, you can still achieve the same benefits with typical creatine doses. Is Creatine Loading Necessary?Ĭreatine loading is not necessary to achieve the benefits of creatine.Īlthough a high-dose loading phase allows you to experience the benefits of creatine within a week, research shows that within one month, lower doses of 3-5 grams per day build up equally well in your muscles. So if you’ve already used a loading phase, you don’t need to load again unless you take a break from supplementing with it. ![]() Once you load creatine, you can maintain the effects of creatine indefinitely with lower doses. The creatine loading phase refers to the practice of taking a higher dose of creatine each day for about one week.ĭuring creatine loading, people use doses of 20-30 grams per day for 5-7 days to reach maximum muscle saturation levels of creatine.Īfter the loading phase is over, people typically take lower doses of 3-5 grams per day of creatine to maintain elevated creatine levels. Downsides and Safety of Loading Creatine. ![]()
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