We recommend 5 grams of creatine per day for most people. If you are in a loading phase, you can take 20 grams of creatine per day, divided into 4 doses of 5 grams each, for one week. Creatine is a popular and highly effective supplement for training and performance. Here, we take a closer look at creatine dosing to achieve the best possible results.
Creatine Intake and Dosage
Creatine is a naturally occurring substance in the body, found in muscles and used to produce energy during short bursts of intense physical activity, such as strength training. By taking creatine supplements, you can increase your body’s creatine stores, which may enhance strength, explosiveness, and muscle volume, as well as improve brain function.
Creatine Dosage During the Loading Phase
When starting creatine supplementation, it can be beneficial to go through a loading phase to quickly raise the body’s creatine levels. During this phase, you typically take around 20 grams of creatine per day, divided into 4 doses of 5 grams each, for about one week. This helps to rapidly saturate the muscles with creatine. If you are not training very intensely, we believe that a regular daily dose of 5 grams is sufficient, without the need for a loading phase.
Daily Dosage of Creatine After the Loading Phase
After the loading phase, you can switch to a maintenance dose of creatine. For most people, a daily dose of 5 grams of creatine is enough to maintain elevated creatine levels in the muscles. It is important to take creatine consistently, preferably at the same time each day, to sustain its effects.
What Happens if You Take Too Much Creatine?
It is important to follow the recommended dosages of creatine to avoid potential side effects. Taking too much creatine may lead to digestive discomfort.
Want to learn more about creatine? Read our comprehensive article: Everything You Need to Know About Creatine
Scientific References
Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol (1985). 1996 Jul;81(1):232-7. doi: 10.1152/jappl.1996.81.1.232. PMID: 8828669.
Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. doi: 10.1186/1550-2783-4-6. PMID: 17908288; PMCID: PMC2048496.
Gualano B, Artioli GG, Poortmans JR, Lancha AH Jr. Exploring the therapeutic role of creatine supplementation. Amino Acids. 2010 May;38(1):31-44. doi: 10.1007/s00726-009-0443-4. Epub 2009 Jul 10. PMID: 19590913.
Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for muscle disorders. Cochrane Database Syst Rev. 2013 Jun 4;(6):CD004760. doi: 10.1002/14651858.CD004760.pub4. PMID: 23744421.
