Is A Creatine Loading Phase Necessary?
How To Follow A Creatine Loading Phase?
On today’s episode of Live Lean TV, we’re answering a question from a viewer who asked, is a creatine loading phase necessary?
Today’s viewer question is from #AskLiveLeanTV Ep. 017.
Here’s today’s viewer question:
Dex2Real on Snapchat asks: Do you have to be on a loading phase when taking creatine?
Is A Creatine Loading Phase Necessary?
Brad: Here is how to do a loading phase with creatine. When you start taking creatine, for the first 5 days you take 20 grams to overload your system with creatine. Then you have a maintenance phase where you take 5 grams of create pre-workout and 5 grams of creatine post-workout, or just a total of 5 grams pre or post workout.
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Jessica: Then you get off creatine for a bit?
Brad: You can cycle creatine, however studies are showing that you can take creatine all year round. I was taking creatine during my Live Lean Strength program phase.
Jessica: Did you load it?
Brad: I didn’t follow a creatine loading phase, however I used to load it. There are all kinds of talk that you can load it, but you don’t have to. Once again, my man, it’s all about testing it on yourself. If you’re not feeling an increase in strength while you’re taking creatine, and you’re just taking it in 5 grams doses, try the loading phase.Â
How To Follow A Creatine Loading Phase?
Brad: Typically the loading phase includes taking 20 grams of creatine for 4 days.
These 20 grams of creatine are split up into 5 gram doses, at 4 different times throughout the day.
Once you do that for four days, the loading phase is over, then you just maintain it with 5-10 grams per day, to keep it going.Â
Creatine is definitely a good supplement to take. I’m all about creatine.
Jessica: Really? Do you recommend it to everyone or just certain people?
Brad: For strength gains, yes.
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Question For You:
- Have you ever tried supplementing with creatine?
- Did you follow a creatine loading phase?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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