The recommended daily creatine intake generally follows two main approaches: a loading phase followed by a maintenance phase, or just a maintenance dose without loading. Loading Phase:
- Take about 20 to 25 grams of creatine per day, divided into 4 to 5 equal doses, for 5 to 7 days. This saturates your muscles quickly with creatine so you can experience benefits sooner
- Alternatively, dosing can be personalized at about 0.3 grams per kilogram of body weight per day during loading
Maintenance Phase:
- After loading, a daily dose of 3 to 5 grams is sufficient to maintain muscle creatine stores
- If you skip loading, taking 3 to 5 grams daily will still saturate muscles but over a longer period (around 28 days)
Additional Notes:
- Some protocols suggest maintenance doses as low as 2 to 3 grams daily can maintain creatine levels, but 3 to 5 grams is most common
- Long-term supplementation with 4-5 grams daily for up to 18 months or even 10 grams daily for 5 years has shown no side effects in studies
- Creatine is naturally consumed in small amounts (1-2 grams) from diet, mainly meat and fish
- Drink plenty of water when supplementing to avoid dehydration and side effects like cramping or nausea
In summary, a typical creatine supplementation plan is:
- Loading: 20-25 grams daily split into multiple doses for 5-7 days
- Maintenance: 3-5 grams daily thereafter to sustain muscle saturation
Or simply:
- Maintenance only: 3-5 grams daily, with benefits appearing more gradually over about 4 weeks
This dosing strategy is supported by scientific research and widely recommended by health sources.
