Anybody Still Creatine Load?

Motion-of-the-Ocean

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I've started taking creatine again after several months off as I've been on weight loss/calorie deficit cycle and while I've lost some fat I also fear it cost me some muscle.

Many years ago when I first started using creatine I followed the advice of the time to take it 3-4 times a day for the first 5 days or so and then once daily after a work-out thereafter. However since then, most of the articles or opinions based on research I've read have since revised the loading phase as being unnecessary and the same thing could be accomplished by starting out just once a day with either no or only a slight difference in maximum muscle saturation speed. For the past several times I've gotten back on it, including now, I've started out with just once daily mixed with a protein drink, either right after exercise or in the morning or evening on off days.

While I never noticed any difference in the length of time till I could lift more or noticed hypertrophy in this approach versus loading, I can say that when I took it several times a day I did feel more bloated and most of the increase in muscle size seemed to be temporary water weight gain. Loading also made me feel dehydrated and having to consume far more liquid throughout the day was detrimental when I worked jobs where one sweated in the heat, yet did not offer opportunities for frequent consumption of water or bathroom breaks.

While research may have disproven a lot of the previous speculation that too much creatine can damage kidney function, perhaps that concern is still there in the back of my mind, along with just the fact the body can only absorb so much at once and even if it doesn't cause harm, any excess will just be pissed away anyway. Also is just the fact I'm a cheap bastard and the micronized form I'm taking now cost more and has less servings so loading would use it up faster. I also do find it strange that while articles have leaned away from a loading phase, the instructions on most of the products still recommend it.

So I'm just wondering what others' opinions are of this. If you take or have taken creatine do you still do a loading phase or not? Has your use changed based upon what you've read maybe now versus years ago and have you noticed any differences in how your body reacts or workouts are based upon how you take it?
Also what do you use to mix it with? As I stated, I usually put it in a protein drink but have found when I don't it goes best with juice or something similar. Plain water or milk really seems to make it taste nasty even though it's not supposed to have a taste. What kind do you use? Before trying the micronized, I always used just regular monohydrate which was both cheaper and based upon what I read just as good than any of the fancy blends. Finally when do you take it and do you think it makes a difference either pre or post workout or just a random time of the day?
 

51arledge

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I stopped when Covid shut down my gym and haven't gone back to it.
I also partly blame creatine for my baldness (Hey, it's better than putting all that blame on Grandpa's genes!).
In addition, I'm now on a diuretic for helping with blood pressure and Creatine is counter-indicated.
I have used both the micronized in capsules, and the monohydrate powder added to pre-workoit smoothies. I always thought it was such a nasty taste!