Generally when it comes about supplement like creatine most physical sports person always ask one question that “how long does creatine take to work?. Actually when it comes to the subject of creatine no doubt it is the most used supplements in the sports world and definitely for good reason.
Creatine helps to give quick boost of energy to your muscle. It increases muscle and strength; as a result it improves your performance in physical activities.
One study says the creatine boosting period can increase very quickly and gives you the best benefits quickly.
Let’s discuss about the benefits and side effects of the creatine loading time in body.
What Is Creatine Loading Time in Body? Or How Long Does Creatine Take to Work?
So, let’s know bit about your diet, suppose if you are consuming meat and fish regularly then your muscle stores creatine about 60-80%.
However you can increase your creatine level by taking supplements.
During the physical exercise trainers gives you large quantity of creatine in a short period to increase your muscle mass and strength.
Basic routine for taking creatine in daily routine is 20 gram for 5-7 days. The 20 grams is divides in to 5 gram 5 times in a day.
In this way you can increase your creatine level by 10-40% easily. Once your loading phase completed you can lower your creatine level to 2-10 grams daily to maintain the loading phase.
Is it Necessary to Take Creatine?
Once your loading phase started to boost the creatine into your body it is not necessary to increase the total creatine level.
In other way if you take less creatine it also can be effectively increase your muscle creatine levels but it may take longer time.
Normally body saturated if you take 3 grams of creatine daily for minimum 28 days. So, it will take another 3 weeks to increase your muscle to its peak for creatine loading and you have to wait bit more to see the exact benefits.
Creatine can Provide Fast Results
During the loading phase it affects the muscle very fast and it is best way to take benefit from supplements effect.
One study says the loading phase of creatine is less that week to see its impact to the fullest.
During this phase the ideal creatine intake is 20 grams daily for 7 days to gain muscle quickly and after this period 2-10 grams daily for maintenance of it to those levels.
Below are some benefits of maximizing creatine in muscle
Gain of Muscle in Body: If you are consuming regularly creatine supplements it maximizes the muscle mass in body with extensive exercise.
Improves Muscle Strength in Body: Once you take creatine for one week, then the strength and power increases by 5-15%.
Improvement in Performance: After the creatine loading phase in increases the strength and performance up to 10-20% more.
Prevents in Injury: Study says between creatine user and non user, you can notice that non user are more prone to injuries as compared to creatine users.
Safety and Side Effects of Creatine
Many researchers say that creatine is very safe for short duration or long duration periods. A healthy individual can consume 30 grams per days for five hears is very safe. This data is from the International Society of Sports Nutrition.
But in some cases found of issues like vomiting, diarrhea and nausea. Sometimes due to the creatine consumption and water retention you may gain some extra weight and feel bloating
If you have diseases like renal disease you can suffer in kidney issues and it may impact more to your kidney function. If you have disease like this kindly consults your doctor before taking any supplement.
Generally people believe creatine can increase your dehydration, heat illness or cramping issues but as per latest study suggests creatine can reduce all the issues like cramping and dehydration.
Generally if you take the prescribed doses then it is absolutely safe for your body. But in some situations like pregnancy or breastfeeding it is always advisable to consult your doctor before consuming creatine supplement.
Daily Intake Dosage
The widely used form of creatine is creatine monohydrate and it is available worldwide over the stores or thru online.
The easiest way to take 20 grams of creatine monohydrate daily for 7 days to increase the muscle levels. This intake quantity may vary according to your body weight.
Just to know your intake quantity you can multiply your weight by 0.3. If you are 70 kg then your daily intake should be (70 x 0.3) = 21 grams daily.
You body will be effectively saturated within 28 days if you take 3 grams of creatine daily. After that to maintain those levels you can lower your dosage. 2-10 grams per day is enough to maintain those levels.
But do remember one point your muscle mass will reduces slowly to the normal level when you stop consuming the creatine supplements.
So, now you have got a fair idea about how long does creatine take to work? Generally it takes several weeks, if you took 20 grams per day for 7 days a week. Once your muscle is in peak level then you can reduce your quantity to maintain those levels.
During this period you will gain mass muscle, strength and reduced the injury risks.
Actually it is not important to measure the time as it takes time to improve your muscle mass and strength but creatine uses it safe to body.
Thanks for reading this article. Please let us know about your creatine experience. We would like hear from you. Please comment your remarks below.
Disclaimer: This article is written to the best of our knowledge and after proper research. This is for your information only. Please consult your physician before taking any kind of supplement.