Training glossaryNutrition & energy
Creatine loading
Creatine loading is an optional strategy of taking a higher dose for a few days to fill stores faster.
Also known as: Loading phase
The classic strategy uses about 0.3 g/kg/day for 5 to 7 days before moving to a maintenance dose. It speeds up saturation, but it is not mandatory.
Taking only the daily maintenance dose can also saturate stores over more time. The choice depends on tolerance, context and individual guidance when in doubt.
See also
Sources
Scientific references behind this entry.
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