Creatine loading phases in fitness and bodybuilding

Creatine is probably the most scientific investigated dietary supplements. Besides the study on health damage were also several loading phases investigated. Vegetarians keep the largest increase in the intermuskulären creatine levels, because their diet contains little creatine, because of renouncing the typical creatine valuable sources of fish and meat. Accordingly, this group react very quickly to the supplementation. But even reach the final vegetarians the same as the non-vegetarians, if the investigation of Maughan to be believed.

Which method promises the greatest success?

Basically, scientists distinguish two types of creatine charge.

Short loading phase: In many studies, it emerged that a multiple daily doses of 5 grams of creatine intercellular mirror in a relatively short time on the optimum could be increased. Most of these studies worked with a daily total from 20 to 30 grams and a charging four to six weeks. During this time, the maximum muscle cell refilled. Then, only a maintenance dose of two to five grams per day is needed. This quantity is sufficient to maintain the mirror in the muscles maintain (Preen et al., 2003). Hultman and his research group surveyed in 1996 creatine behavior over 66 days. In the first six days were 20 grams per day supplementiert with the aim of increasing the creatine levels. About 30 days were two grams per day, and the mirrors remained constant over this period. After weaning, it took another 30 days until the initial concentration has been reached.
Another research group, led by Vandenberghe also employs the short loading cycle and used a slightly different study design. The study was spread over a period of 102 days. Unlike the first study were only four days over 20 grams per day supplementiert and then with a maintenance dose of five grams per day worked. Thus was over ten weeks, the same concentration level. Another four weeks needed for the organism to its output levels to achieve.

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Long loading phase: Hultman was able to show that a single daily dose of only 3 grams of creatine levels in muscle cells after 28 days the optimal value is reached.

Both methods led to increasing levels of creatine. Therefore, both earn their raison d'être. The long loading phase provides a lower physical burden in the short loading phase can very quickly under optimum conditions can be trained. It is important to remember that the biggest inclusion in the muscle cell on the first day. On the following days increases the outgoing volume. Already on the third day remains more than two-thirds of the amount not recorded in the cell interior and therefore missed out (Harris et al., 1992).

It can deduce that it can be useful for charging on the first two days in several doses of 5 grams to 20 grams of creatine per day to take the set and then gradually to a maintenance dose of about five grams to reduce. It could 20-15-10-5 by a charge per gram or 20-20-15-10-5 grams per day with a maintenance dose of five grams, said Dr. Korte (kk).

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Source: Translated from German