Should I do a load phase of creatine

A loading phase of creatine, while common in the past, is generally not necessary. Andrew Huberman notes that consistent daily intake of creatine suffices for achieving its benefits, without the need for high initial doses. This contemporary understanding contrasts with older practices from the mid-1990s to 2000s, where loading was more typical 1.

Andy Galpin, a guest on the Huberman Lab, suggests that a loading phase might still be useful in specific scenarios requiring rapid saturation, such as short-term military training periods. However, for regular use without such urgent needs, a standard daily dose of 3-7 grams should be adequate, and the loading phase could even lead to gastrointestinal discomfort or waste 2.

So, for most users, sticking to a daily maintenance dose should be sufficient without a need for a loading phase.

Andrew Huberman and his guests have discussed the benefits of creatine primarily in the context of strength training and short, high-intensity activities. While it's well-known for enhancing performance in these areas, its effects on sustained low-level cardio might not be as pronounced.

Creatine primarily aids in quick bursts of energy by replenishing ATP, which is crucial during high-intensity exercises. For prolonged, low-intensity cardio activities, the energy systems primarily used differ from those most affected by creatine supplementation.

In summary, creatine is more beneficial for activities that require short bursts of energy rather than for prolonged endurance activities. For sustained low-level cardio, other strategies like optimized glycogen stores and proper hydration might be more effective.

Creatine offers a wide range of benefits beyond enhancing performance in high-intensity exercise. Here are some additional benefits:

1. Increased Power Output and Strength:

   • Creatine helps boost power output by replenishing ATP, which is critical for high-intensity activities. Studies show it can increase power output by up to 20% 1.

2. Muscle Growth and Recovery:

   • By drawing more water into muscle cells, creatine enhances muscle growth and recovery. This also aids in increasing lean mass and potentially aiding fat loss 2 1.

3. Cognitive Enhancement:

   • Creatine improves cognitive function by acting as a fuel source for neurons. It's being studied for its potential benefits in treating neurodegenerative diseases like Alzheimer's and Parkinson's 3.
     • 

       1

       Creatine Insights

       01:45:03
     • 

       2

       Creatine Benefits Explored

       03:22:50
     • 

       3

       Creatine Benefits

       00:07:19
     • 

       4

       Creatine for Mood

       01:11:41
     • 

       5

       Creatine and Depression

       01:14:47
     • 

       6

       Benefits of Creatine

       00:05:15
     • 

       7

       Creatine and Cognitive Health

       01:06:44
     • 

       8

       Creatine Benefits

       00:09:44

4. Mood Improvement and Reduced Fatigue:

   • Creatine may improve mood and reduce symptoms of depression due to its effects on the phosphocreatine system in the brain 4 5. It also helps in reducing overall fatigue 1.

5. Bone Health:

   • Research indicates that creatine may improve bone mineral density, which could be beneficial for overall bone health 6.

6. Assist in Traumatic Brain Injury (TBI):

   • High doses of creatine have shown promise in reducing symptoms like headaches, dizziness, and fatigue in TBI patients by increasing brain creatine stores 7.

7. General Performance and Recovery:

   • Creatine positively impacts overall exercise performance and recovery, making it a versatile supplement for athletes and non-athletes alike 1 8.

These benefits highlight creatine's versatility as a supplement, useful not only for enhancing physical performance but also for its cognitive and systemic health benefits. Always consult with a healthcare provider before starting any new supplement regimen.

Creatine's effects are not limited to just after taking it; they are long-lasting throughout the day. Andrew Huberman explains that once creatine is taken in the proper dosage according to body weight (around 5 grams per day for most people), its benefits can be maintained consistently without the need for high loading doses followed by lower maintenance doses 1 2.

You can take it at any time of the day, whether pre-workout, post-workout, or whenever convenient, as it has lasting effects on performance, cognitive function, and bodily hydration 3 2. Therefore, its impact on power output, cognitive enhancement, and other benefits are sustained throughout daily activities.

Andrew Huberman suggests that while there is no strict "best time" to take creatine, it is crucial to adjust the dosage based on your body weight. He mentions taking 10-15 grams per day for individuals weighing between 185 to 250 pounds, and around 5 grams per day for those weighing less 1. The timing can be flexible - you can take it pre-workout, post-workout, or any other time of day that suits you, as its effects are long-lasting. He also mentions that some people may prefer taking it with food to minimize gastric distress.

In essence, the focus should be on consistent daily intake rather than the specific timing of the dose.