How much creatine should you take a day? When is the best time to take it? And do you really need a loading phase? Creatine is simple to use, but the details are where most questions come up. In this guide we answer them all, so you know exactly how to take creatine for your training.
Creatine dosage at a glance
Jump to:
How Much Creatine per Day?
The standard dose is 3 to 5 grams of creatine a day. That's enough to fill your muscle creatine stores and keep them full. The performance benefit is obtained from a daily intake of 3g: creatine increases physical performance in successive bursts of short-term, high-intensity exercise.*
Most people do well with 3 to 5g of Creatine Monohydrate, which is the most researched form. New to creatine? Start with our Creatine 101 guide to understand what it does first.
*Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
Creatine Dosage per kg of Body Weight
Want to be more precise? Research often uses about 0.03g of creatine per kg of body weight as a daily maintenance dose. Larger, more muscular people store more creatine, so they tend to sit at the top of the 3 to 5g range.
| Body weight | Daily maintenance dose |
|---|---|
| Around 60kg | 3g |
| Around 80kg | 3 to 4g |
| 100kg or more | 5g |
Not sure? 3 to 5g a day works for almost everyone, so there's no need to calculate to the decimal.
How Much Creatine for Men and Women?
The dose is the same for men and women: 3 to 5g a day. Differences mainly come from body weight and muscle mass, not gender. Women often have lower creatine stores to begin with, partly because they tend to eat less meat, so they respond just as well to supplementation. Read more in creatine for women.
Over 40? The dose doesn't change either, but combining creatine with strength training becomes even more relevant. See creatine after 40.
Creatine Loading Phase: Is It Worth It?
A loading phase means taking a higher dose for a short period to fill your muscle stores faster. The usual protocol is 20g a day, split into 4 doses of 5g, for 5 to 7 days, followed by 3 to 5g a day.
| With loading phase | Without loading phase | |
|---|---|---|
| Dose | 20g a day (4 x 5g) for 5 to 7 days, then 3 to 5g | 3 to 5g a day from day one |
| Stores full after | About 1 week | About 3 to 4 weeks |
| Stomach complaints | More likely | Rare |
| End result | Same | Same |
So loading is optional. It's useful if you want results sooner, for example before a competition. Otherwise, starting straight with 3 to 5g a day is simpler and gentler on your stomach. Curious what to expect week by week? Read how long does creatine take to work?
When to Take Creatine: Before or After a Workout?
The honest answer: it matters much less than taking it every day. Creatine works by building up in your muscles over time, so there's no "window" you need to hit.
- Before or after training: both work. Some studies suggest taking it around your workout may be slightly better, but the difference is small.
- Morning or evening: both are fine. Creatine contains no caffeine, so it won't affect your sleep.
- With a meal: handy for remembering, and taking it with carbohydrates and protein may support uptake into the muscles.
The best moment is the one you'll stick to. Many people simply link it to a daily habit, like breakfast or their post-workout shake.
Should You Take Creatine Every Day?
Yes. To keep your muscle stores full, take creatine every day, including rest days. On rest days the timing doesn't matter at all.
Missed a day? No problem. Your stores drop only slowly, so just take your normal dose the next day. There's no need to double up.
Do you need to cycle creatine (take breaks)? There's no evidence that you do. Creatine isn't a hormone, and your body doesn't "get used to it", so you can take it continuously.
How to Take Creatine
Choose the format that fits your routine:
- Powder: stir 3 to 5g of Creatine Monohydrate or Creapure® Creatine into water, juice or your shake. It's practically tasteless, and a little residue at the bottom is normal.
- Capsules: Creatine Capsules are easy on the go. Check the label for the amount of creatine per capsule to reach your 3 to 5g.
- Tablets: Creapure® Tasty Tabs are chewable and need no water.
Not sure which format suits you best? Compare them in which creatine is best? Want to add it to your protein shake? That works perfectly, see creatine vs protein. Or combine it with your pre-workout, see creatine vs pre-workout.
Drink enough water throughout the day. Creatine draws water into your muscles, so good hydration simply helps.
How Much Creatine Is Too Much?
More creatine doesn't mean more results. Once your muscles are full, extra creatine is simply excreted. Doses like 10g a day for strength training aren't necessary and mainly increase the chance of bloating or stomach complaints. Higher doses are being studied for other purposes, such as the brain (see creatine and the brain), but for training, 3 to 5g a day is enough.
For healthy adults, creatine at the recommended dose is generally considered safe. If you have a kidney condition, take medication, or are pregnant or breastfeeding, speak to your doctor first. Read more in is creatine bad for you?
FAQ: Creatine Dosage
How much creatine should I take a day?
3 to 5g a day. The performance benefit is obtained from 3g a day.* Larger, more muscular people tend to use 5g.
How many scoops of creatine should I take?
That depends on the scoop size of your product. Check the label for the grams per scoop and aim for 3 to 5g of creatine a day.
Is 10g of creatine a day too much?
It's not necessary for training. Once your muscles are full, extra creatine doesn't add benefits and makes stomach complaints more likely. Only during a loading phase do you temporarily take more.
Should I take creatine on rest days?
Yes. Take your normal 3 to 5g every day to keep your muscle stores full. The timing doesn't matter on rest days.
Do I need to cycle creatine?
No. There's no evidence that taking breaks is necessary. You can take creatine continuously at the recommended dose.
Do I need to drink more water when taking creatine?
You don't need extreme amounts, but drinking enough throughout the day is sensible, since creatine draws water into your muscles.
Can I take creatine with coffee?
Yes. The idea that caffeine cancels out creatine comes from one older study and hasn't been confirmed with normal doses. Just stay within 400mg of caffeine a day in total.
Follow us on Instagram for daily inspiration, or check out our nutrition advice, recipes and workouts blogs for more tips.
Sources
- International Society of Sports Nutrition - Position stand: safety and efficacy of creatine supplementation
- International Society of Sports Nutrition - Common questions and misconceptions about creatine supplementation
- European Commission - EU Register of nutrition and health claims
- European Food Safety Authority (EFSA) - Scientific Opinion on the safety of caffeine
