During Creatine loading why should you split the big dose into smaller doses. What would be the difference of taking one big dose ?
I stopped caring about “Creatine Loading” a long time ago…
I just take creatine a couple times a week. I dropped a-lot of the “Gym bro” advice.
Just take it when you want.
As long as I get enough protein (also don’t rely on powder) and calories I’m good.
I also don’t need a pre workout drink every time I workout. (I might have a monster once or twice a week).
Having 20g can cause some digestive issues, I believe. For some people 5g between four meals might be better.
Also many people will say that Creatine Loading is unnecessary and that is true. But it’s more optimal to load it as you can more quickly get the benefits of Creatine, instead of waiting 3-4 weeks for saturation.
Creatine also isn’t expensive either, so price is hardly an issue.
Absorption . Not going to absorb a full 5g dose , let alone a 20g dose . Too much at one time , most will get peed out . Breaking it up allows you to absord over the day . Also there are benefits to taking creatine pre/ and post workout so for thst alone it’s nice to break up dosage . Loading is kinda old school . Most studies show that taking a moderate dose (5g) for 4 weeks produces the same saturation as someone that loaded for 2 weeks and then went to a regularDose …. so yes there will be more saturation at 2 weeks for the loading , but at 4 it’s all the same . Not sure how beneficial the “loading” is . Not sure what your loading dose is , I’ve seen 20g . So 20g for 2 weeks . To me that just seems like you burned up an additional 42 (5g) servings than necessary. That’s over a month , and depending on the supp brand …. who knows .
I’m a non responder to creatine, sadly. Anyway, you can have side effects taking more than the recommended daily dose, there is no reason to load it, but I’d you tolerate that well, I’d say to slowly titrate up the dosage so you don’t risk stomach issues or anything like that.