How Long Should Your Creatine Loading Phase Be? Science Has the Answer.

Most bodybuilders and scientists agree that creatine is a powerful supplement, capable of boosting muscle strength and size without many side effects. What has been debated, though, is the necessity of the 'loading' period. And even those who agree that the loading phase is indeed a necessary part of creatine use may argue over how long the period must be. The ideal range, according to these frequent arguments, is anywhere from two days to two weeks. Obviously, this leaves a lot of room for error. Luckily, though, a recent study addressed the subject and provides some insight on the subject.

The study, published in the latest issue of the Journal of Strength and Conditioning Research, compared the results of two groups - one placebo, and one group supplementing 20 grams of creatine for the length of the loading period. The creatine supplementing group received four doses daily of 5 grams of creatine. In order to assess whether a two-day loading period or a five-day loading period would be preferable, the researchers took blood and urine analyses, as well as a number of strength and anaerobic performance measurements, on the third and sixth day of the experiment. To ensure that the creatine would be the primary factor in any changes, subjects were instructed to maintain their normal dietary and exercise protocols , with the exception of two resistance training sessions.

In order to test the efficacy of the different loading periods, the researchers performed a number of well-established strength and anaerobic assessments. To determine strength gains, the researchers had the subjects perform a one-repetition max test on the bench press and squat. For the anaerobic portion, the subjects performed a 30-second Wingate Test, which involves cycling at maximal speed against resistance. Additionally, the researchers performed blood and urine analyses to see whether there were any indicators of kidney damage.

The results seemed to indicate that as far as loading periods go, bigger is better. Peak power and average power were significantly improved after day six, but not day three. Additionally, strength increase for the back squat was significant for day six measurements, but not day three or in the placebo group. And while creatine levels in urine were elevated, the concentrations were "still within the normal ranges of supplement-free individuals." The five-day creatine loading also resulted in positive changes in body composition, with weight increasing and body fat percentage decreasing by an average of 3.88 percent.

And while two days of creatine loading did provide an ergogenic effect, the researchers concluded that the five-day loading period was preferable, citing the 11% strength increase in the back squat, the 12% increase in average anaerobic power, and the positive body composition changes. As far as creatine is concerned, it seems that slow and steady does indeed win the race.

SOURCES:

1. Law, Yu Li Lydia, et al. Effects of Two and Five Days of Creatine Loading on Muscular Strength and Anaerobic Power in Trained Athletes. Journal of Strength and Conditioning Research, 2009; 23(3): 906-914