The typical creatine supplementation protocol involves two phases: a loading phase and a maintenance phase. Loading Phase:
- Take about 20 to 25 grams of creatine daily for 5 to 7 days.
- This dose is usually divided into 4 to 5 servings of 5 grams each throughout the day.
- The loading phase rapidly saturates your muscles with creatine, potentially allowing you to experience benefits sooner
Maintenance Phase:
- After loading, take a daily maintenance dose of 3 to 5 grams to keep muscle creatine stores elevated.
- This maintenance dose can be taken as a single daily dose.
- If you skip the loading phase, taking 3 to 5 grams daily will gradually saturate muscles over about 3 to 4 weeks, achieving the same effect but more slowly
Dosage Adjustments:
- Dosage may vary based on body weight. A common guideline is about 0.3 grams per kilogram of body weight per day during loading, then about 0.03 grams per kilogram per day for maintenance
- Larger individuals (e.g., over 200 pounds) might benefit from higher maintenance doses (up to 8-10 grams daily), while smaller individuals often do well with 3-5 grams daily
- Creatine monohydrate is the most studied and commonly used form; other forms like creatine HCL may require lower doses due to better absorption
Additional Notes:
- Taking 20 grams at once is generally safe but dividing doses is recommended to maximize absorption
- Creatine loading is not strictly necessary; benefits can still be achieved with a consistent daily dose without loading, just over a longer period
- Drink plenty of water when supplementing to reduce side effects like cramping or dehydration
In summary, a common and effective approach is:
- Loading: 20-25 grams per day split into multiple doses for 5-7 days.
- Maintenance: 3-5 grams daily thereafter.
Adjust doses according to your body weight and consult a healthcare professional if you have kidney issues or other health concerns before starting supplementation
