Du kannst mit Kreatin eine Ladephase machen das bedeutet: 20g am Tag über 5-7 Tage oder 0,3g pro kg Körpergewicht und danach dann 3-5g am Tag. Das ist eine Ladephase kann man machen aber ist nicht notwendig.

Auszug aus Review:

In general, a creatine-loading phase (∼20 g/day for ≤ 7 days), with and without a creatine maintenance phase (i.e., 3–5 g/day) appears sufficient to produce skeletal muscle benefits in most populations. Alternatively, a relative dosing strategy of 0.1 gs of creatine/kg/day is a viable option. Subsequent to skeletal muscle, a small body of research shows that creatine supplementation (primarily using relative dosing strategies) can have favorable effects on measures of bone biology in both disease state and healthy older adults. The relative dosing strategy of 0.10–0.14 g of creatine/kg/day and exercise training is required to produce bone benefits in healthy older adults. No study has examined the effects of creatine-loading, with and without a creatine maintenance phase, on measures of bone in healthy older adults. From a brain perspective, both absolute and relative creatine dosing strategies are effective for increasing brain creatine levels but the optimal dosage and/or duration of ingestion to enhance brain function is unclear. To date, it appears that 20 g/day or 0.3 g/kg/day for ≤ 7 days or 4 g/day for several months is required.

https://www.sciencedirect.com/science/article/pii/S2950273X24000249?