How much creatine should I take?
The International Society of Sports Nutrition (ISSN) position stand on creatine (Kreider et al., 2017) describes two ways to fill your muscles with creatine monohydrate:
- Loading: about 0.3 g per kg of body weight a day — roughly 20 g for most people — split into four doses, for 5–7 days. Then 3–5 g a day to stay topped up.
- No loading: 3–5 g a day from the start. Your muscles reach the same level in about 3–4 weeks.
Loading dose = 0.3 g × body weight (kg) per day, for 5–7 days
Maintenance = 3–5 g per day
Larger athletes in hard training may need 5–10 g a day to keep their stores full. Some studies use 0.03 g per kg per day for maintenance, which the calculator also shows.
Tips for taking creatine
- Choose creatine monohydrate: it is the form with by far the most research behind it.
- Take it every day, including rest days. Timing matters much less than consistency.
- Splitting the loading dose into smaller servings is easier on the stomach.
- Taking it with a meal containing carbohydrate and protein may improve retention.
Healthy adults tolerate recommended doses well in studies lasting up to several years. If you have kidney disease, are pregnant, are under 18 or take regular medication, talk to a doctor before using creatine.
Frequently asked questions
Do I need a creatine loading phase?
No. Loading fills your muscles in about a week; taking 3–5 g a day without loading gets you to the same place in about 3–4 weeks. Loading is only useful if you want the effect sooner.
When should I take creatine?
Timing matters much less than taking it every day. Taking it with a meal that contains carbohydrate and protein may help your muscles retain a little more.
Is creatine safe?
Creatine monohydrate is one of the most studied supplements, and the ISSN found no clinically significant side effects in healthy people at recommended doses, including studies of up to several years. Expect some weight gain early on, largely water stored in muscle. If you have kidney disease or take medication that affects your kidneys, talk to a doctor first.
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Last reviewed 2026-09-27.