How to take creatine: dose, timing and loading
2026-06-27 · 5 min read
Creatine is the most researched sports supplement, with a proven effect on strength and power. The best part: it works simply — what matters is consistent daily intake, not a clever protocol.
Dosage
The standard maintenance dose is 3–5 g of creatine monohydrate per day. That is enough to saturate muscles over time; more than 5 g usually adds no benefit.
Do you need to load?
A loading phase (20 g/day for 5–7 days) only speeds saturation by 1–2 weeks. Without it you reach the same result on 3–5 g/day, just a little later. Loading is optional.
When to take it
Time of day barely matters — creatine works cumulatively. It is convenient to take it daily, for example after training with a meal or protein. The key is not to skip days.
Which form to choose
Creatine monohydrate is the gold standard: cheaper and better studied than any “new” form. There is usually no reason to pay more for HCl or “kre-alkalyn”.
FAQ
Do you need to cycle off creatine?
No, cycling is not required. Creatine can be taken continuously at a maintenance dose of 3–5 g per day.
Does creatine cause water retention?
Creatine draws water into muscle cells — that is part of how it works, not “bloating”. Visible muscle size may increase slightly.
Related sections
This article is for information only and is not a substitute for professional advice. Supplements are not medicines.