Nutrition
Creatine loading phase: is it necessary?
Creatine monohydrate is one of the best-researched supplements for strength and muscle. The usual advice is to start with a “loading phase” of around 20 g a day. But is that necessary, or just a way to sell more powder?
What loading actually does
Creatine works by topping up the creatine stores in your muscles, which helps with short, hard efforts like heavy sets and sprints. The benefits appear once those stores are full — not from any single dose. Loading is simply a faster way to fill them.
A classic study by Hultman and colleagues (1996) showed this clearly: taking 20 g a day for six days raised muscle creatine quickly, while 3 g a day reached similar levels after about four weeks. Once stores were full, a small daily dose kept them there.
What the guidelines recommend
The International Society of Sports Nutrition (ISSN) position stand (Kreider et al., 2017) describes both approaches:
- With loading: about 0.3 g per kg of body weight a day, split into four doses, for 5–7 days, then 3–5 g a day.
- Without loading: 3–5 g a day from the start, reaching full stores in about 3–4 weeks.
| Body weight | Loading per day | Split into | Then daily |
|---|---|---|---|
| 60 kg (132 lb) | 18 g | 4 × 4.5 g | 3–5 g |
| 70 kg (154 lb) | 21 g | 4 × 5.3 g | 3–5 g |
| 80 kg (176 lb) | 24 g | 4 × 6 g | 3–5 g |
| 90 kg (198 lb) | 27 g | 4 × 6.8 g | 3–5 g |
| 100 kg (220 lb) | 30 g | 4 × 7.5 g | 3–5 g |
Larger athletes in hard training may need 5–10 g a day to keep their stores full.
So, is loading necessary?
No. You end up in the same place either way. Loading is worth it if you want the benefits within a week — for example before a competition block. If you’re in no hurry, 3–5 g a day is simpler, cheaper and gentler on your stomach.
If you do load
- Split the daily amount into four servings; big single doses upset some stomachs.
- Take it with meals — carbohydrate and protein may help your muscles retain more.
- Drink normally; there’s no need to force extra water.
- Switch to your daily dose after 5–7 days. Longer loading doesn’t add anything.
What to expect on the scale
Most people gain some weight in the first week or two, largely water drawn into muscle along with the creatine. It isn’t fat, and it’s a sign the supplement is being absorbed. People who start with lower creatine stores, such as vegetarians, often see bigger changes.
Creatine is well tolerated by healthy adults in long-term studies. If you have kidney disease, are pregnant, are under 18 or take regular medication, speak to a doctor first.
Try the Creatine CalculatorYour loading and daily maintenance dose of creatine monohydrate.General fitness information, not medical advice. Check with a doctor or qualified coach before major changes to diet, supplements or training.