Creatine Supplements : You Don’t HAVE To Load Creatine…

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Creatine acts directly on your muscles, the mechanism by which it does this is reasonably complex, but ultimately…Creatine gives you energy. It has long been understood that one of the best ways to utilise creatine’s energy potential is to perform what is known as a loading phase. The loading phase is a period of time (usually a 5- 7 days) where the person consumes a slightly raised amount of creatine, say 0.3g creatine per kg bodyweight. The purpose of the loading phase is for muscle to reach creatine saturation i.e. a state whereby the muscle is full to its creatine holding potential. Once the muscle is full with creatine, the person can reap the full benefit…HOWEVER… for some time now, Sports Nutritionists and Dietitians have been aware that muscle saturation can be reached WITHOUT a loading phase, the only issue with this is that the muscle takes longer to reach creatine saturation. So in conclusion, you can consume approx. 0.1g of creatine per kg bodyweight per day for the full course and fully utilise its energy potential, but you can utilise its energy potential a lot faster if you observe a loading phase... it's as simple as that.

 

 

 

 

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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