Key facts
- About 20 g/day (split into 4 doses) for 5–7 days.
- Then drop to 3–5 g/day maintenance.
- Saturates muscles in days rather than weeks.
- Optional — a steady dose reaches the same point.
Creatine works by saturating your muscles' creatine stores, and loading is a way to reach that saturation faster. The protocol is roughly 20 grams per day, split into four 5-gram doses, for 5–7 days, followed by a standard 3–5 grams daily to maintain levels.
Loading isn't necessary — taking 3–5 grams per day from the start reaches full saturation too, just over about three to four weeks instead of one. The only real benefit of loading is speed, which matters if you want the performance effects sooner. Some people find the high loading dose causes mild stomach upset, which splitting the dose helps avoid.
Frequently asked questions
Do I need to load creatine?
No. Loading saturates your muscles faster (in days), but a steady 3–5 grams per day reaches the same point in about three to four weeks. Loading is optional, just quicker.
How do you load creatine?
Take about 20 grams per day, split into four 5-gram doses, for 5–7 days, then drop to a 3–5 gram daily maintenance dose. Splitting doses reduces stomach upset.
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