Is the Creatine Loading Phase Worth Doing?

A desire to increase strength, muscle mass and athletic performance often drives those who take creatine supplements. Hitting those goals more quickly fuels the concept of “creatine loading.”

This shortcut calls for consuming higher amounts of creatine for five to seven days when you start taking the supplement. The overload phase is designed to saturate muscles with energy for eventual workout gains.

It’s a common tactic used to jumpstart a strength-building push — but it’s also a plan that draws plenty of questions given how much it exceeds standard dosage recommendations.

So, is creatine loading safe? Let’s check with exercise physiologist Chris Dempers, ACSM EP-C.

What is a creatine loading phase?

Creatine is a compound made from amino acids, the building blocks of protein. Your body uses it to boost levels of adenosine triphosphate (ATP). These energy-carrying molecules fuel muscles on a cellular level.

As you might imagine, fitness-focused folks interested in building strength might want MORE creatine in their system to power workouts. It’s often why they take creatine supplements.

As you start creatine supplementation, a loading phase allows your body to take in extra amounts of the compound to build an energy inventory. Essentially, you’re creating a power supply ready to be tapped.

“The more creatine you have in your system, the more ATP you can make to maximize your workouts,” explains Dempers. “Loading gets your body as much creatine as it can hold in a short amount of time.”

How to load creatine

The window of opportunity for creatine loading comes when you begin taking the supplement to raise creatine levels. “It allows you to make some big gains quickly,” says Dempers.

A loading phase typically lasts five to seven days. Daily creatine dosage during this time typically ranges from 20 grams to 25 grams. (For perspective, the non-loading dosage is usually 3 to 5 grams per day.)

It’s important to divide your loading dosage into multiple servings spread throughout the day. That way, it’s a little less dumped into your system all at once, which can minimize potential issues. (More on that in a moment.)

Once you reach a creatine saturation point, taking the recommended daily supplement amount (3 to 5 grams) is usually enough to help maintain higher creatine levels as you work toward strength-building goals.

Dempers recommends checking the label of your chosen creatine supplement for guidance on loading. “Go by their instructions, which have been put through the paces,” he says.

Is creatine loading safe?

Creatine loading can be done safely and effectively — but that doesn’t mean it’s the best choice for everyone. “It can be safe for the right individual,” says Dempers, “but it can come with side effects.”

Higher amounts of creatine may cause:

• Diarrhea.
• Dizziness.
• Elevated blood pressure.
• Muscle cramps.
• Upset stomach.
• Weight gain.

A few case reports suggest that consuming higher amounts of creatine may put added stress on your kidneys, which process (or metabolize) creatine in your body. But various clinical trials show limited risk or reason for worry.

Still, it’s best to take precautions. “Talk to your doctor or healthcare provider before starting on creatine to go over any potential health issues or concerns,” advises Dempers.

Is creatine loading necessary?

While creatine loading is an option, it’s not necessary to reach that creatine saturation point to push strength gains. Taking the smaller recommended supplement dose will get you there, too. It just takes longer.

“Loading gives you an immediate spike, but then you level off,” explains Dempers. “You’ll eventually catch up if you’re taking the smaller daily dose.”

A slow-and-steady method also limits the risk of the previously mentioned side effects.

Can you work out during the loading phase?

Stick to your normal strength-training routine during a loading cycle as you start taking creatine. “Stay consistent with what you’re doing — and that includes the weight you’re lifting during your sets,” Dempers advises.

Strength gains from creatine won’t come instantly, after all. You’re not going to see a massive uptick in your bench press or squat max within the five- to seven-day loading period. It’ll take a few weeks.

So, avoid the temptation to start adding plates to the weight bar just because you’re loading.

“Anytime you try to do things too fast, you run the risk of injuries,” he adds. “Studies show that creatine can help muscles get stronger, but it still takes time. Your body will tell you when it’s ready.”

Final thoughts on creatine loading

Research shows the potential benefits of taking creatine supplements, especially for athletes. “Creatine is a performance substance,” states Dempers. “It might be able to give you an extra edge or push to get to another level.”

But that goal can be reached with or without loading.