Dosages for Creating Loading and Maintenance

Creatine is a naturally produced source of energy in the body. Creatine is used by the body to supply energy boosts when you need them, such as during periods of intense exercise.

Even though creatine is already created by the body, taking creatine supplements can increase the benefits from your exercise routine, ramping up your workout intensity and getting results more quickly.

If you are familiar with creatine, you've probably at least heard mention of loading and maintenance phases. A sample of how you might schedule your loading and maintenance phases is:

· Creatine Loading Phase - 1 weekrn· Creatine Maintenance Phase - 3 weeksrn· Off-Creatine Phase - 4 weeks

What Is Creatine Loading?

If you are familiar with creatine and its many benefits, then you might already know all about creatine loading. If that's not the case, never fear -- it’s not complicated. The idea is that using bigger doses of creatine for a predetermined and short time can saturate the body thus producing noticeable results sooner.

A creatine loading phase is generally between a few days and a week in length. In this cycle, you will take considerably higher doses of creatine supplements, spread throughout the course of the day.

Although creatine loading is not mandatory to get results, studies have shown it can decrease the amount of time it takes to start observing the results of the creatine by up to 4 weeks.

What Is Creatine Maintenance?

If you choose to enter into a loading phase, it needs to be directly followed by a creatine maintenance cycle. This cycle should be about 3 to 6 weeks, which should be decided on based on your needs and how your body is handling the creatine. Some creatine users will find that shorter phases work better, and others will be able to do longer phases.

When you've achieved saturation during a loading phase, taking a smaller amount in a creatine maintenance period should be able to maintain that saturation.

Check out what the daily dosage might be for loading and maintenance cycles, based on weight:

· 156-175 lbs.: 13-17 grams (Loading), 5-9 grams (Maintenance) · 200-225 lbs: 15-19 grams (L), 7-11 grams (M)

This is just an example, and as with every phase of creatine use should be adjusted to fit each individual’s needs. Also, the creatine dosage for women will be less than for men, because women naturally have higher levels of creatine.

Do I Need An Off-Creatine Cycle?

Much like other supplements, creatine cycles should include a phase of not consuming any supplement, as demonstrated in the recommended phases previously noted. A full cycle will look like this: Loading, Maintenance, Off.

How long you stay in the off phase is negotiable and the length should be adjusted to your needs. A sample off period is 3 to 4 weeks.

It's always important to remember that all of the phases are subject to wide variation and and need to be tailored to your needs. A full cycle, including loading, maintenance and off phases, might take anywhere from 4 to 12 weeks, depending on how long each phase lasts.

It can't be stressed enough that you should listen well to your body and adjust your phases as best suits you. One person's ideal cycle might be completely different from the next person's.