Creatina Fase Ataque
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
Creatine is a popular supplement among athletes and fitness enthusiasts. The loading phase, also known as saturation, is a strategy used to maximize the benefits of creatine. During this phase, a daily dose of 20g of creatine is recommended, divided into 4 doses of 5g, for 5 to 7 days.
During the loading phase, creatine is rapidly absorbed by the body, increasing muscle phosphocreatine levels. This allows muscles to perform intense efforts for longer periods, improving performance in high-intensity, short-duration activities such as weightlifting and sprinting.
It is essential to note that the loading phase should be followed by a maintenance phase, with lower doses of creatine, to maintain muscle saturation levels. Additionally, combining creatine with a balanced diet and regular training is crucial to maximize its benefits.
Before starting any supplementation, it is recommended to consult with a healthcare professional or sports nutritionist to assess individual needs and ensure the safe and effective use of creatine.
Frequently asked questions
How long does the creatine loading phase last?
The creatine loading phase typically lasts 5 to 7 days, with daily doses of 20g.
Can I take creatine if I'm not an athlete?
Yes, creatine can be used by anyone who regularly engages in physical activity, but it's recommended to consult with a healthcare professional before starting supplementation.
What are the side effects of creatine?
Creatine is considered safe when used according to recommendations. However, some side effects may include stomach pain, diarrhea, and weight gain.
Should I combine creatine with other supplements?
It's recommended to consult with a healthcare professional before combining creatine with other supplements to ensure safe and effective use.
Is creatine suitable for vegetarians and vegans?
Yes, creatine is suitable for vegetarians and vegans, as it is a naturally occurring substance found in food and can be produced synthetically.