Creatine Loading
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Hi all,
Firstly a bit about me 186cm, 79 kilo, 12%BF and 21 years old. The purpose of me using creatine is to build some muscle. I want to do this to look good at the beach 8) , help with strenght traing ect
I have used Creatine before and really liked it. I am not currently using creatine and am about to use 1 kilo of the myopure stuff.
My question is about loading, previously everywhere I have read that you need to “load creatine” ie 5grams 5 times a day for one week.
Now I have been reading recently that their is no need to load with creatine??? I am thinking about not loading this time when I use it.
Now will not loading screw the effect of using creatine?
this is how I plan to use Creatine
in my post workout drink (drank within 15 mins of workout) as follows. (I train with weights 3 times per week)
30grams of WPI
60grmas of malto/dextrose
5grams of Glutamine
5grams of CreatineLet me know what you think and if you need me to explain what I mean any more please ask!
Josh
Whoops I though I was logged in! This topic was started by me. did not mean to post as guest.
CA, that’s pretty much the same mix I’m taking at the moment. I find it works for me but I’ll have that at mid morning as a meal and then I’ll have creatine, powerade powder and or glucose mixed together with water straight after working out.
Have a read of these threads from the CREATINE section:
1. https://muscle.com.au/forum/viewtopic.php?t=393
2. https://muscle.com.au/forum/viewtopic.php?t=46@kinmassive wrote:
CA, that’s pretty much the same mix I’m taking at the moment. I find it works for me but I’ll have that at mid morning as a meal and then I’ll have creatine, powerade powder and or glucose mixed together with water straight after working out.
Have a read of these threads from the CREATINE section:
1. https://muscle.com.au/forum/viewtopic.php?t=393
2. https://muscle.com.au/forum/viewtopic.php?t=46Yeah there was some good reading in #2. I have decided to just use the creatine in my post workout drink and take 3-5grams on non workout days with water in the morning first thing. I also add about 5- 10 grams of powdered gatorade to my post work out drink helps with the taste.
Cheers for the help
Josh
from what i have read from people who study creatine there is no need to load. reasoning is your muscles can only take so much so creatine so loading is basically a waste of creatine and therefore money as it just gets released later on without any use to your body.
Found this same question on Brinkzone. Here’s what he says;
Two ongoing controversies have been debated regarding the popular sports supplement creatine monohydrate. Most of the research with this product that showed positive effects had the participants load up on creatine for a week using approximately 20-30 grams a day, followed by a maintenance dose of 5-15 grams a day. Some research has questioned whether or not the loading phase is really necessary, or even if such high amounts are needed afterwards during the maintenance phase. Researchers from Colorado State University (Medicine and Science in Sports and Exercise, Vol. 29 N0. 5, p
251, 1997) found that just three grams per day for fourteen days without a loading phase had a positive effect on bodyweight and performance in off season football players and track athletes. This study might not put to rest whether or not a loading phase followed by a high dose maintenance intake is needed for the full benefits of creatine, but it does lend more evidence that low intakes without a loading phase does indeed improve performance and increase lean muscle mass in athletes. Though most people I know still load, I would not sweat it it you choose not to.
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