how long does it take to fully load the muscles with creatine?

To fully load the muscles with creatine, the timeline depends on the dosage strategy:

• Loading Phase: Typically involves taking 15-20 grams per day for 5-7 days. This method quickly saturates the muscles with creatine but can cause digestive issues for some people 1 2.

• Maintenance Dose: Involves taking a smaller, consistent dose. With 3-5 grams per day, full saturation occurs more gradually, taking about 15-30 days 2 1.

Both methods eventually achieve full saturation, though the loading phase does so more rapidly. Adjusting the approach based on individual digestive tolerance can optimize the experience.

Dissolving creatine in hot beverages, including hot tea, may not be ideal. Darren G. Candow notes that heating creatine increases its solubility but could also degrade it, reducing its bioavailability. Consequently, it's generally recommended to mix creatine with cooler fluids and store it at room temperature or in the fridge to maintain its effectiveness. Additionally, mixing creatine in acidic or caffeinated solutions, like commercial beverages, can lead to rapid degradation into creatinine, so these should also be avoided 1.