Creatine Loading Phase

A creatine loading phase increases muscle creatine stores more quickly. However, it is not mandatory for performance benefits.

What Is Loading?

20 grams daily for 5–7 days, split into smaller doses.

Benefits of Loading

• Faster saturation
• Quicker initial strength increase

Downsides

• Temporary stomach discomfort (in some individuals)
• Mild water weight gain

Do You Need to Load?

No. 3–5 grams daily achieves full saturation in 3–4 weeks.