The most common way people will take this supplement is to start off with a "loading phase," which is designed to fully saturate the muscles' stores. Then, they move to a "maintenance phase" where they take lower daily doses to keep the levels where they need to be.
Pro: It works! Adam Gonzalez, Ph. Following the loading protocol, athletes can generally maintain stores with a daily maintenance dose of grams per day. Jose Antonio, Ph. Con: Possible side effects. Despite what some gym bros might tell you, creatine will work just fine without a loading protocol. And the standard loading protocol can be a bit unpleasant for some people. If you're someone who has tried monohydrate in the past but didn't like the bloating or stomach distress that came with it, then you should definitely try the daily low-dose approach.
The alternate method is to simply take grams of a creatine supplement each day, without loading. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol. Pro: It's simpler, and it still works.
His advice? The most important thing is just to take it daily. Willoughby calls taking grams daily "the most effective, simple way to supplement. Con: Possible lower levels, and more time. Research has shown that loading could result in higher overall levels, to the tune of percent. And some research has indicated that the loading phase doesn't even need to be a week long. It could be as little as days and still be effective, as long as you nail the protocol and take grams daily afterward.
Both approaches work, as long as you follow up with a consistent "maintenance dose" of grams per day afterward.
Creatine is a supplement that is completely safe for health and does not cause any undesirable side effects. It has been studied for over 70 years and during this time, no side effects that could cause concern have been noticed. The side effects of creatine use are harmless, temporary and easily remedied.
A frequently reported side effect of creatine is temporary water retention in the body. Strength athletes say that "muscles are filled with water". This effect occurs at the beginning of supplementation and passes naturally with time. Other side effects may occur because of taking large amounts of creatine at one time and are linked to stomach problems - difficulties with digestion and stomach cramps.
To avoid side effects from high doses, you can divide the daily portion of creatine into several smaller ones. It is not necessary to consume the entire daily serving of creatine at once. Some studies have tried to prove that creatine supplementation causes side effects in the form of uncontrolled weight gain, gastrointestinal problems and increased risk of kidney dysfunction. However, these claims have not been confirmed, and, on the contrary, studies on the side effects of creatine use rule out their possible occurrence with the correct dosage.
Liver and kidney problems may occur among people who exceed the recommended doses over a long period of supplementation. Various protocols for taking creatine have been analysed in scientific studies in an attempt to establish a dosage that is safe for health. It is currently recognised that:. Scientific studies show that the effects of creatine are better if it is taken together with glucose or a carbohydrate-protein mixture.
Taking creatine in combination with carbohydrates helps to increase both creatine and glycogen storage in the muscles. Taking creatine will also help you increase muscle mass and strength. Creatine may cause muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention, heat intolerance, and fever.
Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that. Some research suggests creatine usage may worsen hair loss by increasing levels of androgen a male hormone known to contribute to hair loss in the blood.
Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat. By subscribing you agree to the Terms of Use and Privacy Policy. References Creatine. National Library of Medicine. January 17, Journal of the International Society of Sports Nutrition. July FDA Dietary Supplements. July 15, October 12, August 30, Sports Medicine.
October Shao A, Hathcock JN. Risk Assessment for Creatine Monohydrate. Regulatory Toxicology and Pharmacology. August Journal of the American College of Nutrition. June
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