It’s an age-old dilemma in the sports nutrition world- does creatine require a front loading phase?
The quick answer? No, it doesn’t. You can start with the standard 5 grams of creatine monohydrate and your body will absorb its content over the course of 2-4 weeks.
However, front loading does come with a benefit. Taking 20-25g of creatine each day, split into 4-5 doses for the first 5-7 days will help saturate the muscles faster. So, rather than waiting for results over the course of 2-4 weeks, you may essentially see the same results in 2-4 days.
There’s a caveat of course. Don’t expect to look in the mirror after 2-4 days and expect to see CBUM. You know by now that results are all about consistency.
Here are 3 tips on how to effectively front load creatine monohydrate:
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Stay Hydrated: Shocker, I know. Creatine pulls water into muscles leading to them appearing fuller. Though, if you’re not drinking enough water, it may lead to dehydration, leaving little H2O for the rest of your body’s processes.
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Consume with Carbohydrates: Taking creatine alongside carbs can improve absorption and reduce stomach upset. This will trigger the release of insulin, which will aid in the body’s absorption of creatine.
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Buy a Micronized Creatine: Micronized simply means smaller, or in this case, a finer powder. Our Signature™️ Creatine has a 200-mesh rating (200 holes per inch!), making it easily dissolvable in your favorite beverage.