How to Creatine Load
Typically creatine is “loaded” upon first use, which means that a much higher than normal dose is ingested upon the first week to rapidly charge the muscle creatine levels. When we give individuals creatine we usually give then 10 grams of creatine for 7 days and then drop the dose to 5 grams every day following the loading. This was based on supplier recommendations and traditional loading practices. After reviewing literature on loading creatine monohydrate I am beginning to change my opinions on the loading phase slightly. Researchers looked at differing loading parameters for creatine, urine creatine concentrations, and monitored total muscle creatine concentrations throughout the trials. Researchers found that a 20 gram/day loading phase for 6 days was best followed by 2grams a day after which for 28 days which was able to maintain muscle creatine levels at post loading levels. Other methods were tesed as well, which had men take a larger than maintenance dose (3-5grams/day) and they were found to be able to increase levels optimally as well, but it took much longer (up to 30 days).
One thing to consider when looking at this literature is the lack of exercise completed during the trial. Meaning that if strenuous exercise was included in the study the 2gram dose/day may not have been sufficient to maintain total muscle creatine levels.
My current recommendations are slightly tweaked to;
Loading – 20 grams/day for 7 days (one week)
Maintenance – 5grams/day if exercise is completed throughout the week regularly
J Appl Physiol. 1996 Jul;81(1):232-7.
