You can increase your muscles’ creatine content by as much as 20% when you load. Is this a good thing? It is if you are trying to make short term strength gains. If you have to make weight, are trying to lose weight, or are an endurance athlete, however, this is probably not the right thing to do. Creatine loading increases water retention in the muscles so it ultimately increases bodyweight.
Creatine loading can be expensive. And your muscles can only hold so much. Beyond a certain point, you will only be urinating away your money. Loading can cause bloating, gas, and diarrhea. Taking caffeine while you are loading will only cancel the effect, so you must avoid it.
If you have gotten past all these negatives, and still think creatine loading is for you then read on.
You should spend one week loading, and then follow that up with a maintenance dosage to keep the amount of creatine in your muscles at maximum capacity. For one week, therefore, take 20g of creatine per day, or four times the daily amount. Take it in four doses of 5g each. You must take it with carbohydrates. You need to eat high GI (Glycemic index) foods which will increase the insulin in your blood. This will open up the cell walls of your muscles and allow the creatine to enter.
Take your dose one hour before you workout. Remember to drink lots of water when you creatine load. After one week, your muscles should be maxed out as far as the amount of creatine that they can hold, and you can switch to the maintenance dose.
Remember to experiment with creatine loading before a hard training cycle. Don’t try loading for the first time right before an important event.