Should We Load Creatine Monohydrate?

wannabstrong · 03-31-2009, 05:40 PM

There is always a debate about whether creatine loading is efficient or not. Can someone help me sort through the BROscience?

Here is something I would normally say if someone asked How do I take Creatine?:

Quote:

Most studies say that you should load creatine at 15-20g per day (spread throughout the day) the first week to fully saturate your muscles with creatine. After that only 3-5g per day is necessary. If you do not choose to load, it will just take much longer to see the full effects. Here is a research study review on creatine: Journal of the International Society of Sports Nutrition | Full text | International Society of Sports Nutrition position stand: creatine supplementation and exercise

Here would be some else's response:

Quote:

Don't believe the guy above. There is NO evidence that a loading phase does anything. But here are some tips to make sure you don't "hurt" your body while taking creatine.
1) No loading phase is required, ONLY take the suggested dose(powder or pill form) and nothing over because this stuff is nothing to play around with.
2) Drink PLENTY of water! I mean, you must drink close to a gallon of water a day. This helps the saturation of muscle process and it also helps flush leftovers out of your liver and kidneys easier. If you don't drink enough water or don't drink water, YOU WILL damage your liver.
3) Since it is so hard on your organs, make sure to cycle it. Take 6 months on, 3 months off. Something like this.

For creatine mono I've always loaded (Though, I haven't taken mono since 2002) and quickly got great results. I just want to make sure I'm giving the right advice and see if anyone here new the latest word on creatine.

**Ikaika** · 03-31-2009, 10:23 PM

Pretty sure creatine won't do anything to your liver...your kidneys are what have to filter out the creatinine, your liver has nothing to do with it.

I think you pretty much nailed it though, loading lets you see the effects faster than just dosing at 5g/day. Loading is such a pain in the ass though, I just take the stuff once every day and keep on truckin'. I'm always on it for long periods of time so I don't think it matters much if you start seeing results in a week versus two or three.

**powerman2000** · 04-01-2009, 01:17 AM

Quote:

Originally Posted by Ikaika

Pretty sure creatine won't do anything to your liver...your kidneys are what have to filter out the creatinine, your liver has nothing to do with it.

I think you pretty much nailed it though, loading lets you see the effects faster than just dosing at 5g/day. Loading is such a pain in the ass though, I just take the stuff once every day and keep on truckin'. I'm always on it for long periods of time so I don't think it matters much if you start seeing results in a week versus two or three.

Ditto

03-31-2009, 10:23 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 577	Re: Should We Load Creatine Monohydrate? Pretty sure creatine won't do anything to your liver...your kidneys are what have to filter out the creatinine, your liver has nothing to do with it. I think you pretty much nailed it though, loading lets you see the effects faster than just dosing at 5g/day. Loading is such a pain in the ass though, I just take the stuff once every day and keep on truckin'. I'm always on it for long periods of time so I don't think it matters much if you start seeing results in a week versus two or three. __________________ No supplement can make up for the lack of a strong work ethic.

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