How To Take Creatine: Do You Need A Loading Phase | Nutritionist Explains... | Myprotein

How To Take Creatine: Do You Need A Loading Phase? | Nutritionist Explains... | Myprotein

Introduction

Fear not, because in this article, we're going to cover everything you need to know about taking creatine. From dosages to timing, and how long you can take it, we've got you covered.

Nutritional Insights from Richie Kerman

Richie Kerman, a nutritionist and nutrition researcher at Liverpool John Moores University, explains the ins and outs of creatine supplementation on the Myprotein YouTube channel. If you want to get the most out of your training, here's what you should know about creatine.

The Basics of Creatine

Creatine is an incredibly popular supplement due to its performance-enhancing effects. Kerman highlights its magic-like benefits for muscle gain and strength.

Dosage: How Much Should You Take?

Standard Dosage:

Taking 3 to 5 grams of creatine per day is sufficient for most people. Most creatine powders come with a mini scoop that measures around 5 grams. One of those a day will keep you on track.

Considerations for Larger Individuals:

If you're bigger and muscular, or very active, you may need up to 10 grams a day. It's perfectly safe to take more, as any excess will be excreted.

Creatine Loading Phase:

Instead of waiting up to four weeks for full muscle saturation, you can opt for a loading phase. This involves taking 20 grams of creatine daily for one week, then maintaining at 3 to 5 grams a day.

Timing: When Should You Take Creatine?

Timing isn't crucial when it comes to creatine. It's more important to take it consistently to keep your muscles saturated. Whether you take it before or after your workout doesn’t make a significant difference.

Addressing Side Effects: Gastric Distress

While creatine is generally safe, some people may experience gastric distress. Here are steps to mitigate it:

1. Avoid taking creatine on an empty stomach.
2. Split the dose into smaller amounts throughout the day.

Weight Gain Concerns

An often-discussed side effect is weight gain. However, this is primarily water weight gain in the muscles, not fat. Most people will notice an increase in muscle mass; the effect can be beneficial unless you're in a sport that requires weight sensitivity.

Long-Term Usage: Is It Safe?

Contrary to myths, you don't need to cycle off creatine. It’s safe for long-term use. Studies have shown no adverse effects, even with high doses up to 30 grams per day for up to five years.

Choosing the Best Type of Creatine

Creatine monohydrate is the most researched and the most affordable. Stick with this form to achieve the best results without complications.

Conclusion

Did Kerman’s insights answer your questions about creatine? If you have more, feel free to leave comments and remember to subscribe to the Myprotein YouTube channel for more evidence-based nutrition information.

Keywords

• Creatine
• Dosage
• Loading Phase
• Timing
• Gastric Distress
• Weight Gain
• Long-Term Use
• Creatine Monohydrate
• Nutrition

FAQ

Q: How much creatine should I take daily? A: The standard dosage is 3 to 5 grams per day. Larger and very active individuals may require up to 10 grams daily.

Q: Do I need a loading phase? A: A loading phase involves taking 20 grams of creatine daily for one week to saturate muscles faster, then maintaining at 3 to 5 grams daily.

Q: Does timing matter when taking creatine? A: Timing isn't crucial. Consistency is more important to keep your muscles saturated with creatine.

Q: What are the side effects of creatine? A: Some people may experience gastric distress, which can be mitigated by not taking creatine on an empty stomach and splitting the dose throughout the day.

Q: Will I gain weight from taking creatine? A: Weight gain is mostly due to water retention in the muscles, not fat. This can actually make you look leaner.

Q: Is long-term use of creatine safe? A: Yes, creatine is safe for long-term use even at high doses.

Q: Which type of creatine should I take? A: Creatine monohydrate is the most researched and effective form.