Is it necessary to pre-load creatine?

  1. Advanced Member
    Jim Mills's Avatar
    Stats
    5'7"  172 lbs.
    Join Date
    Apr 2005
    Age
    50
    Posts
    784
    Rep Power
    514
    Level
    22
    Lv. Percent
    86.47%

    Is it necessary to pre-load creatine?


    I've been cycling creatine on and off over the past couple years... I'll stay on it for 3-4 months, then take a month off... I seem to make some decent gains while I'm on it, but I was wondering about pre-loading .... Is pre-loading more for the first time user using it, or should you pre-load it every time you "start" using it. (If that makes sense).

  2. Diamond Member
    strategicmove's Avatar
    Join Date
    Jun 2007
    Posts
    10,754
    Rep Power
    774637
    Level
    68
    Lv. Percent
    25.65%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    I read somewhere that the creatine pre-loading recommendation is outdated. Pre-loading is not necessary. A dosage of about 3gr of creatine monohydrate per day can be taken over an extended period of time.
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.
  3. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,902
    Rep Power
    37736
    Level
    51
    Lv. Percent
    45.22%
    Achievements Activity ProPosting ProPosting Authority

    Pre-loading works, but is not necessary.

    Huh?

    Pre-loading saturates the system faster, bringing muscular stores up to maximum faster. 3-5 gr per day will do the same, over a month or so. Once you are saturated, that's it, the end result is the same.

    Now, I recently read a study showing that it's not just about keeping stores filled; it's also about serum levels of creatine. The study showed that loading may be more effective because the serum levels are higher throughout the day. The study implied that while it doesn't matter when you dose to keep stores high, a pre-workout dose will keep stores high AND elevate serum creatine levels, which may have an immediate effect on strength.

    Hmmm.
    •   
       

  4. Advanced Member
    Dancebot 2000's Avatar
    Join Date
    Sep 2007
    Posts
    934
    Rep Power
    30569
    Level
    24
    Lv. Percent
    56.29%

    The information is fairly mixed on the subject. By taking 3-5g of monohydrate a day, your body will saturate over the next month, but experts like Dr. Eric Serrano insist that cycling and loading phases will garner the best results. I tend to do the loading phase, despite the fact that I usually feeling like crap during it.

    DB2000
  5. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,927
    Rep Power
    993061
    Level
    95
    Lv. Percent
    92.7%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    I've given up on loading, but do cycle thru the different creatine types
    Animis Rep
    facebook.com/xAnimis
    animis.org/forum
  6. New Member
    BorixTheBlade's Avatar
    Join Date
    Nov 2007
    Age
    34
    Posts
    137
    Rep Power
    159
    Level
    10
    Lv. Percent
    42.86%

    It also depends on the type of creatine. Monohydrade can yeild faster results if loaded but AKG and EE supposedly never need to be loaded. I don't load Mono and I still gain size from it.
  7. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  219 lbs.
    Join Date
    Oct 2006
    Posts
    9,878
    Rep Power
    2595087
    Level
    77
    Lv. Percent
    42.07%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    I just take 15-20gr creatine all the time :donut:
    Serious Nutrition Solutions Representative
  8. Diamond Member
    strategicmove's Avatar
    Join Date
    Jun 2007
    Posts
    10,754
    Rep Power
    774637
    Level
    68
    Lv. Percent
    25.65%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by Distilled Water;
    I just take 15-20gr creatine all the time :donut:
    Monohydrate?
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.
  9. New Member
    MPFit's Avatar
    Stats
    5'10"  178 lbs.
    Join Date
    Jul 2005
    Age
    31
    Posts
    428
    Rep Power
    334
    Level
    17
    Lv. Percent
    6.05%

    I beleive i read that your creatine uptake receptors get burnt from monohydrate after about 4 days of use, which is why "supposedly" pulsing or cycling creating 3 on 3 off is very effective.

    I think loading is outdated because if this theory on receptors being spent is ture then loading would just burn your receptors within first week and without a break you would have a hard time recovering;
    nonetheless i like to take 10grams monohydrate just on training days
  10. New Member
    rabican's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Nov 2007
    Posts
    382
    Rep Power
    283
    Level
    17
    Lv. Percent
    43.95%

    Quote Originally Posted by MPFit View Post
    I beleive i read that your creatine uptake receptors get burnt from monohydrate after about 4 days of use, which is why "supposedly" pulsing or cycling creating 3 on 3 off is very effective.

    I think loading is outdated because if this theory on receptors being spent is ture then loading would just burn your receptors within first week and without a break you would have a hard time recovering;
    nonetheless i like to take 10grams monohydrate just on training days
    sounds very interesting, does anyone have any studies to back this?
  11. Diamond Member
    T-Bone's Avatar
    Join Date
    Jan 2004
    Posts
    17,234
    Rep Power
    8984357
    Level
    107
    Lv. Percent
    89.06%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    Loading is not necessary. Like everyone elese has been saying you can just take 3-5 grams per day...You will be saturated quicker with loading but it really isn't necessary. To each his own though, whatever you want to do.
  12. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  219 lbs.
    Join Date
    Oct 2006
    Posts
    9,878
    Rep Power
    2595087
    Level
    77
    Lv. Percent
    42.07%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by strategicmove View Post
    Monohydrate?
    Yes sir
    Serious Nutrition Solutions Representative
  13. Board Sponsor
    poison's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Oct 2004
    Age
    40
    Posts
    5,902
    Rep Power
    37736
    Level
    51
    Lv. Percent
    45.22%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by MPFit View Post
    I beleive i read that your creatine uptake receptors get burnt from monohydrate after about 4 days of use, which is why "supposedly" pulsing or cycling creating 3 on 3 off is very effective.

    I think loading is outdated because if this theory on receptors being spent is ture then loading would just burn your receptors within first week and without a break you would have a hard time recovering;
    nonetheless i like to take 10grams monohydrate just on training days
    I doubt it. Where have you seen that?
  

  
 

Similar Forum Threads

  1. Replies: 20
    Last Post: 07-07-2008, 12:54 AM
  2. Is it necessary to supplement BCAA's
    By chainsaw in forum Supplements
    Replies: 70
    Last Post: 01-23-2006, 12:45 AM
  3. Is it necessary to taper down toward the end?
    By vinnys025 in forum Anabolics
    Replies: 6
    Last Post: 08-25-2004, 03:57 PM
  4. Is it necessary to walk while performing farmer walks?
    By Rock Lee in forum Exercise Science
    Replies: 3
    Last Post: 05-01-2004, 12:02 PM
Log in
Log in