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What Happens if You Load Creatine for 7 Days

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Learn exactly what happens inside your body when you load creatine for 7 days. Taking 20 to 25 grams of creatine monohydrate per day can have many benefits, but also comes with it's side effects. Find out how to load creatine, and how it effects your body both inside and out. Loading creatine for just 7 days can rapidly increase muscle growth, strength, and athletic performance amongst many other changes within your body. All of these benefits can be achieved by way of a natural supplement that has been proven to be very safe and effective after decades of research. All of our muscles already naturally contain creatine since our bodies naturally produce about 1 gram of creatine per day and it's present in many high-protein foods such as meat, chicken, and fish. With that said supplementation is typically needed to maximize creatine stores within the muscles. But even with supplementation it generally takes a lot longer than just 7 days, unless you do what's known as a loading phase. So in this video, we're going to take a journey inside the body to discover exactly what'll happen step by step as you saturate your muscles with creatine all within just one week. First understand the way that creatine fuels our muscles and provides bursts of energy for high-intensity activities like sprinting, lifting weights, or boxing, is largely tied to a molecule known as ATP, which is short for adenosine triphosphate. Atp provides energy to our cells, but it's quickly depleted during strenuous activity. So that's where creatine comes into play. Your body stores phosphocreatine within your muscle cells, as a reserve energy source. When you go through intense physical work like bench pressing or hitting a heavy bag for example your muscle cells use up one of the three phosphocreatine molecules found within adenosine TRI phosphate to generate energy, turning it into Adenosine Diphosphate or ADP. It's at this point that the phosphocreatine that's stored in your muscle cells can quickly be used to turn adp back into the usable form atp. (1) This fast ATP regeneration allows your muscles to continue working at peak efficiency even after the initial ATP stores get exhausted. So essentially the creatine stored within your muscles is like having a supply of energy in reserve that activates when you need it most, delaying fatigue and exhaustion while providing energy for explosive movements. The best part is that by consuming the right dosage of creatine, you can maximize your muscles' creatine stores within just seven days so that you're prepared for peak performance and loading for this short length of time can also lead to visible improvements in muscle size and body composition. Usually, it's recommended to take 20 to 25 grams of creatine per day for those first 7 days. There are also more exact recommendations that are based on your body weight. To calculate those exact recommendations out you can multiply your weight in kilograms by 0. 3 or you can simply stick to the 20 to 25 grams per day guideline. This may sound like a lot, but during this initial period, your muscle cells will act like sponges absorbing and storing the majority of all that extra creatine (2. So think of your muscle cells like empty containers that fill up when you add additional creatine. This creatine increases your muscles' energy reservoir so they're better prepared to provide quick bursts of energy. The amount of creatine in your muscle cells will gradually rise as the loading days go on. By the end of the seven-day loading phase, your muscles should be completely saturated with creatine, increasing strength, power, and endurance in a relatively short amount of time. During those 7 days creatine will also gradually draw water into your muscle cells, resulting in increased cellular hydration. This happens automatically because your body will try to maintain your cells' delicate equilibrium. Your muscles store creatine and water together. To keep that balance, your cells will naturally retain more water as you increase your creatine intake. This can lead to an increase in muscle volume, which can contribute to an improvement in muscle appearance. In other words as creatine draws water into your muscles they'll look bigger. This is often referred to as a pumped or fuller look. With that said it's important to realize that this effect is primarily due to increased water retention rather than actual muscle growth within just 7 short days. But as long as you keep your creatine stores maximized, which I'll go over how to do in second, that increased cellular hydration can actually assist with muscle growth over time by placing pressure against muscle cell membranes and cytoskeleton which gets perceived as a threat to your muscle cells integrity, triggering
Date: 2023-08-27

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Comments and reviews: 12

Otmane
Hi there Max. I have a question if you don't mind. I usually mix only creatine and casein as post workout shake and those are the only supplements I take as of right now. But after watching some of your videos I decided to start taking magnesium citrate and fish oil but I can find them in powder form. Is it ok to pour the content of the capsules in my post workout shake along with creatine and casein? Does it have the same effect? I can't take the capsules normally with water for personal reasons but i still wish to add them as supplements. Thanks for your amazing work.
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Keith
Wasn't there recent study that essentially said creatine was ineffective?
I take it because it's cheap and easy to take. Never been blown away by the results
Also it's heavily promoted, about the only supplement other than protein that everyone agrees is effective
My wife is an mlt and she's always told me it's a waste of money
Something about absorption
I didn't really follow
It doesn't really seem to hurt my body or my wallet so i continue on.
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Senzuri-Champion
The most common form of creatine you ll find out there is creatine monohydrate which causes bloating, cramping and is difficult to blend since it isn t really water soluble. I prefer creatine hydrochloride (high chance it s abbreviated to hcl. Easiest HCL to find in supermarkets is Con-Cret
I ve encountered creatine nitrate supplements and haven t tried it. Never tried loading, but I stack it with other things.
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Alex
Creatine is very good supplement and me by myself used to take it for 1 year, but in my opinion, I want to depend more on myself and nothing else when it comes to performance, let the body get used with no luxuries and extra help, only you and your mind.
But very good and useful video!
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Leeboy
I take 10g a day so a 500g tub lasts 50 days. I then take 1 week off and repeat cycle. I drink 5 litres water a day and incorporate electrolytes in my consumption. I lost 7kg with light exercise whilst on a calorie deficit, I will eat more once I lift weights regularly.
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sport
I'm 48 yo and do intense workout 6 days a week. I used 5gr of creatine per day for more than a month. Unfortunately, I didn't feel any different, so quit using it a week ago. Since than still no difference in my performance. Shame, I had high hopes for creatine.
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Jonathan
Two serious questions:
1. If an individual takes diuretics while on creatine, does it effect the saturation within the muscles?
2. How long does it take for creatine saturation to disappear once you stop taking it daily?
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Rounak
Wo this is a very amazing and awesome video bro telling about this topic and about what happen if we take creatine for 7 days and keep it up and keep up the wonderful work as always and take care
Keep smiling always
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Shabba
For me being a first time user I m started at 5 grams a week and week 3 I feel and see it, think I m gonna be doing 3 grams everyday from here on out, do you guys take creatine in cycles or year around
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fight
What the body doesnt use its gets rid of in waste, i. e pissing and shiting, keep it till 3 r 2. 5 gs and take daily, ifbyou miss a day no big thing chicken wing have a nice day
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MisterHappy777
If you take more than 5g a day, you're doing it wrong. For those of you who don't take it at all, here's a. Creatine is a recommendation, not a mandate.
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Tangible
So how does creatine work with a keto diet? On keto your body lets go of a lot of water, while creatine is trying to hold on onto it.
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