Load creatine monohydrate or take a loading phase

The creatine loading phase is an optional phase where you take a higher dose of creatine for the first few days to quickly increase the creatine stores in your muscles. This is followed by a maintenance phase where you take a lower dose of creatine to maintain the elevated levels. Although some people find the loading phase helpful, it is not necessary and you can also start directly with the maintenance dose. Our advice is therefore not to do a loading phase, this will only empty your pot faster.

Apply creatine in loading phase

If you want to do it anyway, here are some points to keep in mind if you choose to follow the creatine loading phase:

Loading phase creatine dosage

During the loading phase you usually take 20-25 grams of creatine per day, divided into 4-5 portions of 5 grams. You can use creatine monohydrate, which is the most studied form of creatine.

Duration of the creatine loading phase

The loading phase usually lasts 5-7 days. During this period you increase your creatine intake to quickly saturate the muscle cells.

Maintenance dose of creatine use

After the loading phase, you switch to the maintenance dose, which is usually 3-5 grams of creatine per day. This helps to maintain the increased creatine stores in your muscles.

Fluid intake during loading phase and maintenance of creatine use

During the loading phase it is important to drink enough water to stay hydrated. Creatine can retain fluid in the muscles, so hydration is essential.

Individual variation of creatine use by loading phase

It is important to note that not everyone has the same response to the loading phase. Some people do not notice a significant difference in effects between following a loading phase and taking the maintenance dose directly.

Buy creatine monohydrate

From us you can buy creatine monohydrate in powder form so that you can be sure that you do not get any unnecessary fillers or excipients with your creatine.