Answer
Jan 22, 2020 - 10:00 AM
We are regularly asked, “Do I need to load creatine?”. While creatine loading isn’t necessary, it can be useful for experiencing maximum benefit when taking creatine. Creatine loading refers to a short period of time where you take a higher dose of creatine than usual to rapidly achieve maximum creatine storage within your muscles. Once this level is reached, a smaller daily dose matched to your body weight maintains your stored creatine levels. A standard creatine loading stage recommends that 0.3g of creatine per kilogram of body weight is consumed each day for 5-7 days. 0.3 x your body weight in kg. Example: If you weigh 70kg 0.3 x 70 = 21g per day. Some people find this amount of creatine may cause digestive issues, so instead of my supplement with a lower dose like 10g / day for a week.
