However, if you are a vegetarian, it is best that you maintain a dosage of 5 grams per day. This is because red meat contains some amounts of creatine. There are those who usually stick with 5 grams a day but most people go to 2-3 grams a day.įor those who are not vegetarians, eating red meat decreases the need for additional supplementation. Once you are through with the loading phase, the next thing is to move to maintenance. High doses of creatine in your body will turn to formaldehyde and appear in the urine, which is not healthy. Finally, it is important that you do not go above a dosage 20 grams over a five day period.However, you should keep in mind that it will not be effective as the two loading methods mentioned above. If you do not want to engage in an extreme loading phase, you can go with a dosage of 5 grams over a one month period.The only downside is that there is a longer loading period with such kind of dosages.Such a dosage is less likely to cause bloating. If you find yourself in such a situation, you can take a lower dose of 10 grams over a period of 10 to 14 days.This is because creatine causes bloating or gastric upsets in some people.

It is important to remember that the loading phase is not for everyone.This will provide you with the fastest way to stock up on the supplement which will help you get into the maintenance phase ahead. It is recommended that you take 20 grams of creatine within a five day period. During this phase, a person lowers their dose of creatine and keeps it at optimum levels. This phase is designed to fully saturate the muscles that are responsible for storing the creatine. In most cases, the first step involved with taking creatine is the loading phase. The following are some of the ways that you can effectively incorporate creatine into your routine. Taking creatine in the appropriate amounts is the only way to maximize on results.Ĭreatine is one of those bodybuilding supplements that have to be taken with precision otherwise it will be ineffective.

It is important to understand and adopt the best creatine loading methods so that you can get the best results. Regardless of whether they use it themselves or heard about it from others in the gym, there is usually some confusion surrounding the supplement. Almost everyone who is involved with bodybuilding and fitness has heard about creatine.

Loading phase creatine