Creatine is often hailed as a powerhouse supplement for building muscle and enhancing strength. However, understanding the creatine loading phase and its role in muscle growth is vital to unlocking its full potential. Whether you’re an experienced trainer or embarking on a transformative fitness journey, this guide will provide all the insights you need. Let’s dive into how creatine helps build muscle, the best ways to use it, and the benefits of creatine loading.

How to use creatine for muscle growth

Creatine is a naturally occurring compound that offers a range of benefits that can elevate your fitness game to the next level. Understanding how to use creatine for muscle growth is essential to maximising its benefits. Creatine supplementation can increase your muscle creatine levels by 20%–40%, boosting energy and delaying fatigue. This allows for more reps, heavier lifts, and improved high-intensity interval workout (HIIT) performance, leading to increased muscle mass, strength, and overall performance.

How does creatine help build muscle?

• Enhanced ATP production1: More available energy for muscle contractions, leading to greater muscle activation and growth.
• Improved workout intensity: Push muscles harder, creating mechanical tension and muscle damage, key factors in muscle hypertrophy.
• Increased cell hydration: Draws water into muscle cells, increasing volume and promoting an anabolic environment.
• Reduced protein breakdown: Improves recovery and reduces inflammation, preserving muscle tissue.
• Enhanced satellite cell activity: Increases activity crucial for muscle repair2 and growth, accelerating hypertrophy.

How much creatine should you take?

When deciding on how much creatine to take daily to build muscle, you can approach creatine supplementation in two ways: the creatine loading phase and small dose supplementation.

Creatine loading

The creatine loading phase is a method to increase your muscle’s creatine stores rapidly. During this phase, you take a higher dose of 20 grams per day, divided into four doses, for 5-7 days, followed by a maintenance dose of 3-5 grams daily.

Small dose supplementation

Alternatively, take a smaller, consistent dose of 3-5 grams daily3 without a loading phase. This method is slower but equally effective over time.

What is the creatine loading phase?

This method is your best bet if you’re eager to see quick results. The creatine-loading phase involves front-loading your creatine intake to quickly saturate your muscles. The initial high dose floods your muscles with creatine, allowing you to see and feel the benefits more quickly. Once your muscles are saturated, the maintenance dose keeps them topped up.

What are the benefits of creatine loading?

• Rapid saturation: By front-loading your creatine intake, you quickly increase the creatine stores in your muscles. This means you start seeing the benefits much faster than with a standard dosing approach.
• Enhanced performance: With your muscles brimming with creatine, you'll notice an uptick in your strength and endurance. This translates to better performance during high-intensity workouts.
• Improved muscle growth: More creatine in your muscles means better energy production and increased workout intensity, accelerating muscle-building.

How do you creatine load?

The loading phase involves rapidly saturating your muscles with creatine to kickstart your muscle-building journey. Here’s how it works: for the first 5-7 days, you’ll take 20 grams of creatine each day—do not take it all at once. Instead, divide this into four smaller doses throughout the day. This helps your body absorb it better and reduces the risk of stomach discomfort.

Once you've completed this initial loading phase, you move into the maintenance phase. You’ll cut back to a more manageable dose of 3-5 grams of creatine daily during this stage. This lower dose is enough to keep your muscles saturated and maintain the benefits you've gained from the loading phase. Think of the maintenance phase as the upkeep that ensures your muscles stay primed and ready for those intense workouts. Consistency is critical here, so stick to your daily creatine intake to keep your performance levels high and muscle gains steady.

Side effects of creatine

While creatine is generally safe, some users might experience side effects such as bloating 4, an upset stomach and, while rare, muscle cramps which can often be mitigated by proper hydration.

When ingested in recommended volumes, creatine supplements are considered to be safe and easily absorbed by the digestive system in most healthy adults. However, those with pre-existing kidney problems should avoid creatine supplements.

What is the best creatine for muscle growth?

When ingested in recommended volumes, creatine supplements are considered safe and easily absorbed by the digestive system in most healthy adults. However, those with pre-existing kidney problems should avoid them.

We have a range of creatine supplements to suit any lifestyle and training schedule:

• Micronised 100% Pure Creatine: an easily absorbed powder form.

• Crea-X4 Creatine Supplement Capsules: convenient capsules with added nutrients.

• Creatine Anabolic Powder: includes carbohydrates to maximise absorption.

What is the best time to take creatine for muscle gain?

The best time to take creatine for muscle gain can vary, but taking it before or after your workout is often the most effective. Consistency is key.

Explore the full range of creatine supplements for athletes

If you’re ready to take your muscle growth to the next level with creatine, explore our range of creatine products. Whether you aim to boost strength, accelerate muscle growth, or enhance recovery, our high-quality creatine products have you covered.

Visit our blog for more insights and tips on maximising your fitness potential with creatine. 

FAQs

Can you take too much creatine?

Taking excessive amounts of creatine can lead to digestive discomfort.5 Stick to the recommended doses.

Is creatine loading phase 10g or 20g?

The typical loading phase involves taking 20 grams per day, although some protocols suggest 10 grams. The goal is rapid muscle saturation, with 20 grams being more common.

Is creatine loading necessary?

While the creatine loading phase isn't necessary, it does help you experience the benefits faster. If you prefer a slower approach, skip the loading phase and consume 3-5 grams daily.

References

1. Creatine Supplementation Enhances Immunological Function of Neutrophils by Increasing Cellular Adenosine Triphosphate
2. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations
3. Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine
4. A Randomized Controlled Trial of Changes in Fluid Distribution across Menstrual Phases with Creatine Supplementation
5. Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?