{"id":35144,"date":"2025-02-27T13:43:41","date_gmt":"2025-02-27T18:43:41","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35144"},"modified":"2025-04-29T14:41:15","modified_gmt":"2025-04-29T18:41:15","slug":"creatine-loading-phase","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/creatine-loading-phase\/","title":{"rendered":"Should You Skip The Creatine Loading Phase?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you&#8217;re seriously into fitness, you load your gym bag with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/drinks-snacks\/protein-bars?shipping=on\">protein bars<\/a>, your barbells with weight plates, and your body with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine<\/a>. It&#8217;s just what you do. Yet while pretty much every bodybuilder takes creatine to gain a muscle-building advantage, not everyone agrees on the right way to go about it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most long-held beliefs about <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine supplementation<\/a> is that you should start with a &#8220;loading phase.&#8221; <\/span><span style=\"font-weight: 400;\">For the uninitiated, \u201ca creatine loading phase involves ingesting 20 to 25 grams of creatine per day<\/span>\u2014<span style=\"font-weight: 400;\">usually, split into four or five smaller doses of five grams each<\/span>\u2014<span style=\"font-weight: 400;\">for a week or so to saturate the muscles with creatine rapidly,\u201d explains exercise physiologist and certified nutrition specialist Dominic Kuza, M.S., head of product innovation and advanced clinical education at <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/b\/raw?shipping=on\"><span style=\"font-weight: 400;\">RAW Nutrition<\/span><\/a><span style=\"font-weight: 400;\">. After completing this phase, individuals transition to a maintenance phase in which they take three to five grams of creatine daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the thing: While the <\/span><span style=\"font-weight: 400;\">benefits<\/span><span style=\"font-weight: 400;\"> of creatine supplementation are indisputable\u2014it\u2019s the subject of more than <\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00412-w\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">500 peer-reviewed publications<\/span><\/a><span style=\"font-weight: 400;\">, making it one of the most researched supplement ingredients\u2014there&#8217;s a lot of chatter suggesting the loading phase isn&#8217;t always necessary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, <\/span><i><span style=\"font-weight: 400;\">should<\/span><\/i><span style=\"font-weight: 400;\"> you load your creatine? Here\u2019s a deeper dive into the compound\u2019s benefits, when a loading phase does and doesn\u2019t make sense, and general best practices for maximizing creatine&#8217;s benefits.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em> <i><span style=\"font-weight: 400;\">Kylene Bogden, M.S., R.D.N., C.S.S.D., I.F.N.C.P., is a board-certified specialist in sports dietetics, co-founder of<\/span><\/i><a href=\"http:\/\/fwdfuel.com\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\"> FWDfuel,<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> and Cleveland Cavaliers performance dietitian. <\/span><\/i><i><span style=\"font-weight: 400;\">Dominic Kuza, M.S., is an exercise physiologist, NASM-certified nutrition specialist, and head of product innovation and advanced clinical education at <\/span><\/i><a href=\"https:\/\/getrawnutrition.com\/?srsltid=AfmBOoqAAEYCXgyb344086aw9wPus57TqDerTgAGYy2BFyCTr9pL8nz_\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">RAW Nutrition<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/i><\/li>\n<\/ul>\n<h2><strong>Quick Refresher: Creatine And Its Benefits\u00a0\u00a0\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Put on your listening ears because to <\/span><span style=\"font-weight: 400;\">fully<\/span><span style=\"font-weight: 400;\"> understand what a creatine loading phase can and cannot do, you must understand how the body uses and stores creatine in the first place.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creatine is a naturally occurring compound in the human body created in the liver, kidneys, and pancreas by synthesizing the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2645018\/#:~:text=Creatine%20synthesis%20requires%20three%20amino,methylates%20GAA%20to%20produce%20creatine.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">amino acids<\/span><\/a><span style=\"font-weight: 400;\"> arginine, glycine, and methionine, according to <\/span><a href=\"https:\/\/www.fwdfuel.com\/our-team\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kylene Bogden<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N., C.S.S.D., I.F.N.C.P., performance dietitian for the Cleveland Cavaliers. It can also be ingested via certain foods, including beef, pork, chicken, fish, eggs, some other animal-based products, and pumpkin seeds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether it is manufactured in-house (the body) or solicited through an outside source (food or supplements), creatine is stored in the muscle cells as creatine phosphate (CP), says Bogden. Creatine phosphate is a form of creatine that has phosphorylated<\/span>\u2014<span style=\"font-weight: 400;\">or bonded to a phosphate molecule with the aid of an enzyme called creatine kinase.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-for-bone-health\/\" target=\"_blank\" rel=\"noopener\">Is Creatine The Next Big Supplement For Bone Health?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">When you exercise<\/span>\u2014<span style=\"font-weight: 400;\">or otherwise need an extra energy boost<\/span>\u2014<span style=\"font-weight: 400;\">the body calls on creatine phosphate to aid in producing adenosine triphosphate (ATP), which gives the body fuel just as gasoline does a car, explains Bogden. \u201cThe creatine phosphate donates its phosphate group to adenosine diphosphate (ADP), converting it into ATP the body can use for energy,\u201d she explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This conversion process may <\/span><span style=\"font-weight: 400;\">sound<\/span><span style=\"font-weight: 400;\"> time-consuming, but it\u2019s one of the fastest ways for the body to generate fuel. \u201cCreatine phosphate recharges the body quickly, giving your body the energy it needs to continue performing,\u201d says Bogden. As such, \u201csupplementing with creatine is like giving your body a backup battery,\u201d she adds.\u00a0<\/span><\/p>\n<h2><strong>The Idea Behind Loading Creatine<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The goal behind a creatine loading phase (again, that initial week or so wherein you take in a significantly higher dosage than usual) is to fast-track the benefits of supplementing with creatine. \u201cIt allows your muscles to absorb more creatine in less time, which allows you to experience the benefits in less time [than you would without a loading phase],\u201d Bogden says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What exactly are those benefits? Thanks to its ability to ramp up your ATP production in moments of need, creatine supplementation has been shown to <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8228369\/#:~:text=In%20this%20respect%2C%20a%20review,that%20from%20resistance%20training%20alone.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">improve muscle strength<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5679696\/#:~:text=The%20important%20outcome%20from%20this,and%20lower%20body%20(ie%2C%20leg\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase lean muscle mass<\/span><\/a><span style=\"font-weight: 400;\">, says Bogden. In fact, one 2021 review published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8228369\/#:~:text=In%20this%20respect%2C%20a%20review,that%20from%20resistance%20training%20alone.\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a> <span style=\"font-weight: 400;\">found that those who supplemented with creatine experienced greater increases in relative muscle strength during lifts than those who didn\u2019t supplement. <\/span><span style=\"font-weight: 400;\">During training and exercise, increased available energy can also translate to increased explosivity during movements such as plyometrics and Olympic lifts, according to Bogden.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSupplementation also has cognitive benefits,\u201d notes Kuza. \u201cIt supports healthy neurological function, memory, mental clarity, and overall <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-54249-9\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">brain health<\/span><\/a><span style=\"font-weight: 400;\">\u2014particularly under stress or sleep deprivation.\u201d Indeed, <\/span><span style=\"font-weight: 400;\">one 2023 study in <\/span><a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/s12916-023-03146-5\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">BMC Medicine<\/span><\/i><\/a> <span style=\"font-weight: 400;\">found that creatine supplementation increased brain creatine levels and improved cognitive performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To be clear: These benefits aren\u2019t reserved for those who commit to a creatine loading phase. If you consistently supplement with the standard three to five milligrams per day, your muscles will slowly saturate with the compound in three to four weeks, according to Kuza. After that initial month, non-loaders begin reaping the same benefits as someone who underwent a loading phase.\u00a0<\/span><\/p>\n<h2><strong>Is A Loading Phase Necessary?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Ultimately, the true benefit of a creatine loading phase depends on the time frame in which you\u2019re trying to reach your goals. For the average person, though, a loading phase is <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll<\/span><span style=\"font-weight: 400;\">\u00a0eventually attain the health and fitness goals supported by creatine supplementation\u2014including <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/3\/877\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increased strength <\/span><\/a><span style=\"font-weight: 400;\">and <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2950273X24000249?via%3Dihub\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">better brain functioning<\/span><\/a><span style=\"font-weight: 400;\">\u2014whether you load or not, according to Bogden. The only difference between using or forgoing a loading phase is <\/span><i><span style=\"font-weight: 400;\">how soon<\/span><\/i><span style=\"font-weight: 400;\"> those benefits occur.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cA loading phase accelerates the speed with which the muscles become saturated with creatine so that they become saturated within just a few days,\u201d explains Kuza. As a result, users experience benefits such as increased strength, endurance, and muscle volume a few weeks sooner than they would without a loading phase, he explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAthletes or competitors looking for quick improvements may find loading beneficial, especially before an event or training cycle,\u201d says Kuza. A powerlifter starting a six-week squat cycle or a bodybuilder looking to add on a little extra mass before transitioning to a cut, for example, would both be well-served by the expedited benefit timeline of a loading phase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A loading phase could also benefit lifters who have hit a plateau or are feeling down on their rate of progress, as a loading phase can help you start seeing results fast. Case in point: One study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of the International Society of Sports Nutrition<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that, while those who did and did not load experienced the same strength benefits, those who did <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> load experienced the strength benefits in 28 days while those who <\/span><i><span style=\"font-weight: 400;\">did<\/span><\/i><span style=\"font-weight: 400;\"> experienced them in just six.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-2-pounds-of-muscle-per-month\/\" target=\"_blank\" rel=\"noopener\">Here&#8217;s What It Takes To Build Two Pounds Of Muscle Per Month<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">However, because a loading phase requires a rigid schedule for a full week\u2014which can feel laborious for those juggling jobs, family obligations, and a gym routine\u2014the hassle of a loading phase just isn\u2019t worth it for the average gymgoer or person seeking a brain boost, says Kuza.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A loading phase may also be inadvisable for those with sensitive stomachs. Bloating and GI discomfort are potential <\/span><a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/creatine\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">side effects of creatine<\/span><\/a><span style=\"font-weight: 400;\"> supplementation, and <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15438620701693280\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows that t<\/span><span style=\"font-weight: 400;\">ummy troubles following ingestion<\/span><span style=\"font-weight: 400;\"> are more likely to accompany larger doses (10 grams or more). As such, if you stick to the maintenance dose from the get-go, you\u2019re more likely to avoid any annoying symptoms.\u00a0<\/span><\/p>\n<h2><strong>How To Pick The Right Creatine Supplement For You<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Regardless of your initial dosing approach or what health or fitness benefits you seek, Bogden recommends the same criteria for selecting a creatine supplement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re newer to creatine, you might start with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine monohydrate<\/a>. \u201cMonohydrate is the most research-backed, effective for muscle and brain health, and cost-effective,\u201d she explains. That said, there are other forms of creatine, such as <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-hcl-1-58-oz-powder\/vs-0399\">creatine HCl<\/a>, that have been found to be easier on the gut if taking monohydrate turns out to cause any bloating or GI issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You also want to avoid unnecessary additives. \u201cChoose a pure creatine monohydrate that doesn\u2019t have artificial sweeteners, fillers, or added sugars\u2014especially if you have a sensitive stomach,\u201d Bogden suggests. While scanning the label, look out for an \u2018<\/span><a href=\"https:\/\/www.nsfsport.com\/about-us\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NSF Certified for Sport<\/span><\/a><span style=\"font-weight: 400;\">\u2019 or \u2018<\/span><a href=\"https:\/\/sport.wetestyoutrust.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Informed-Sport<\/span><\/a><span style=\"font-weight: 400;\">\u2019 insignia, too. Both programs test products for unsafe levels of contaminants, prohibited substances, and masking agents, and their marking on a creatine package co-signs its purity, she adds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, consider the supplement form that will best meet your needs and support consistency. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">Powdered creatine supplement<\/a>s\u2014available in flavored and non-flavored varieties\u2014need to be added to a beverage (like water or a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein shake<\/a>) but allow you to divvy up dosages throughout the day easily. This is handy both for those in a loading phase as well as those sticking with a standard dosage. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">Pill supplements<\/a> might <\/span><span style=\"font-weight: 400;\">seem<\/span><span style=\"font-weight: 400;\"> more convenient, but loading with them could involve downing handfuls of capsules throughout the day. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-gummies-strawberry-90-chews\/vs-0442\">Chews<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-monohydrate-gummies-mixed-berry-150-gummies\/hfm-12579\">gummies<\/a> might prove to be an easier delivery system.\u00a0<\/span><\/p>\n<h2><strong>Takeaway<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Creatine is a beneficial addition to a supplement stack whether you\u2019re looking to better your health or reach new athletic heights. However, kicking off consistent supplementation with a creatine loading phase is only <\/span><span style=\"font-weight: 400;\">really<\/span><span style=\"font-weight: 400;\"> necessary for those with time-sensitive goals. Everyone else will be perfectly well-suited starting with the same three- to five-milligram daily dose that they\u2019ll take for months (or years) to come. Loading phase or not, invest in a quality creatine supplement that allows it to fit into your current routine seamlessly.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re seriously into fitness, you load your gym bag with protein bars, your barbells with weight plates, and your body with creatine. It&#8217;s just what you do. Yet while pretty much every bodybuilder takes creatine to gain a muscle-building advantage, not everyone agrees on the right way to go about it.\u00a0 One of the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-loading-phase\/\">Read More <span class=\"screen-reader-text\">Should You Skip The Creatine Loading Phase?<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":35519,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-35144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Should You Skip The Creatine Loading Phase? 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