Volek, in 1999 discussed this protocol in his seminal article. What is The Creatine Loading Phase and How Does it Work?Īll of the original studies of creatine on physical performance used a 5-7 day loading phase followed by a daily dosing phase. These are people with a preponderance of Type 1 slow twitch fibers and higher natural creatine stores. There are a few studies that do not show benefits to creatine supplementation and this is thought to be due to a population of individuals classified as non-responders. Resistance exercise also promotes this growth.Ĭreatine also increases IGF-1 signaling and myogenic transcription : the mechanisms of gene expression causing muscle growth. This satellite cell proliferation is one reason why creatine helps muscle growth. Muscle fibers have associated muscle stem cells called satellite cells that can grow into new muscle fiber cells. Second, creatine supplementation increases muscle satellite cell proliferation.

The greater the availability of ATP, the more the muscle can work. ATP is a high-energy molecule that drives these biochemical reactions. First, it increases the amount of ATP available in the muscle for muscle fiber contraction. When creatine is used only on training days, the effects are blunted.Ĭreatine is thought to work via a number of mechanisms. Maximum effects with creatine use are noted in individuals using creatine daily and when combined with exercise. This includes increases in strength, lean muscle mass, anaerobic exercise, muscle hypertrophy, aerobic exercise, improved recovery from injury, neurologic and cognitive function, and recovery from concussion. Creatine has been noted to have a variety of effects on human physical performance.

Creatine loading