Comprehensive Guide To Creatine Cycling Loading Phase

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Creatine is a muscle supplement that assists in building muscles. The supplement is available in powder, serum or pills. Powder formulation is more popular but the choice of formulation may depend with a person’s preference. Both men and women can take the supplement when looking to enhance their muscles. The creatine cycling loading phase is optional to an individual. However, the phase presents some potential benefits to the individual taking the supplements.

Although the body produces natural creatine, an individual can commence creatine supplementation with a loading phase. The loading phase can involve saturating the muscles quickly with the recommended grams daily for a week or two. Some people opt to saturate their creatine reserves with the supplement during the first 5 days. Relatively large amounts of creatine are initially taken and maintained by daily small amounts. Persons may choose rapid loading where large amounts of creatine are taken within short duration or slow loading where small amounts of creatine are take daily for 4 weeks.

Factors affecting loading phase

Not all creatine supplements are created equal. The creatine cycling loading phase can be influenced by other factors such as size, age and weight. Typically, the loading phase involves 20gms for 2 or 5 days and 2gms maintenance dose. Water is essential during the loading phase. The body requires more water during creatine supplementation to avoid dehydration. Creatine increases water weight by pulling water into the muscle cells. The loading phase should be constant to reap the full benefits.

Benefits of the loading phase

The loading phase offers potential benefits to an individual. The levels of creatine in the body can help an individual reach his or her goals faster. Creatine accentuates muscles. This because water flows into the muscles faster and swell because of high levels of creatine. An individual may feel pumped quicker. Therefore, persons looking for fast results can start with the creatine cycling loading phase.

What to Eat during the loading phase

The right nutrition plan can optimize the effectiveness of creatine by ensuring creatine levels stay within the acceptable levels. Avoid eating any fatty foods while taking creatine. Eat more vegetables, fruits and carbohydrates. Taking creatine with sugar-based drinks can enhance its absorption into the muscles. Monitor protein intake. Since creatine naturally occurs in red meat, taking the supplements can be a waste.

Workouts during the loading phase

The activity an individual engages in during the creatine cycling loading phase can help test how the individual is responding to creatine. Setting the tests can help determining if the individual is reaping the benefits of creatine such as increased power levels and strength. Choose exercises that pump the muscles temporarily since creatine draws water into the cells and makes the muscles look larger. Some exercises to do include bench presses, squats and sprints. Cardiovascular training during the loading phase can help determine performance as well as endurance. Record times, distances and weight and retest at the end of the cycle to determine how the body responds to creatine.