Creatine: How Much to Take, Loading Phase and Is It Safe?

Take 3 to 5 grams of creatine monohydrate every day. A loading phase is optional, and research shows it is safe and effective for healthy adults.

What is creatine?

Creatine is a natural compound your body makes from three amino acids: arginine, glycine and methionine. About 95 percent of it is stored in your muscles, where it helps recycle ATP, the molecule your cells use as instant energy. Your body produces roughly 1 gram a day, and you get another gram or two from food, mainly meat and fish. A pound (about 450 grams) of raw beef contains about 2 grams.

When you do something short and intense, such as lifting a heavy weight or sprinting, your muscles burn through ATP in seconds. Creatine phosphate donates its phosphate to rebuild ATP quickly. More creatine in the muscle means you can repeat hard efforts a little longer before fatigue forces you to stop.

What does creatine do for you?

Creatine monohydrate is one of the most researched sports supplements in the world. The International Society of Sports Nutrition calls it the most effective supplement available for increasing high intensity exercise capacity and lean body mass. Studies repeatedly show that, combined with training, it can:

• Increase strength and power output.
• Help you squeeze out an extra repetition or two in hard sets.
• Support lean muscle mass gains over weeks of resistance training.
• Improve repeated sprint performance.
• Help recovery between sets and sessions.

Beyond sport, there is growing research on creatine and brain function, especially for vegetarians, older adults and people who are sleep deprived. The evidence is promising but less settled than the muscle research.

How much creatine should you take?

There are two simple ways to reach full muscle stores. Both work equally well in the end.

Method 1: simple daily dose (no loading). Take 3 to 5 grams every day. Muscle stores fill up in about three to four weeks. This is the easiest and gentlest method.

Method 2: loading phase. Take about 20 grams a day, split into four doses of 5 grams, for 5 to 7 days. Then drop to 3 to 5 grams a day. You reach full stores in a week instead of a month.

A body weight based guide is 0.3 grams per kilogram per day for the loading phase and 0.03 grams per kilogram per day for maintenance. For an 80 kilogram person that is about 24 grams during loading and about 2.4 grams, usually rounded up to 3 grams, afterwards. Larger people can use up to 5 grams.

Loading is optional. Its only advantage is speed. Its drawback is that large doses can cause stomach upset in some people, which is why the dose is split. If you are not in a hurry, skip loading.

When should you take creatine?

Timing matters far less than consistency. The goal is to keep muscle stores topped up, so take it every day, including rest days. A few practical tips:

1. Take it with a meal or a snack. Carbohydrates and protein may slightly improve uptake.
2. Take it after training if you like, as some research hints at a small benefit, but do not worry if you take it at another time.
3. Mix it in any liquid: water, juice, milk or your protein shake. It dissolves best in warm liquid, and micronized creatine dissolves more easily.
4. Link it to a habit, such as your morning coffee, so you do not forget.

A good post workout meal pairs it with carbohydrates and protein, for example this Tex Mex beef fajita bowl.

Which type of creatine is best?

Creatine monohydrate. It has the most research, the best track record and the lowest price. Other forms, such as creatine hydrochloride, ethyl ester and buffered creatine, are marketed as better, but studies have not shown that they work better than monohydrate. Pay for quality, not for marketing:

• Choose plain monohydrate powder with one ingredient.
• Look for third party testing or a recognised quality seal. Read our guide on supplement quality and third party testing.
• Avoid products with large lists of extras, proprietary blends or promises of instant muscle.

Is creatine safe?

For healthy adults, yes. The International Society of Sports Nutrition position stand reviewed the research and concluded that creatine monohydrate is safe at recommended doses. Studies lasting up to several years have not found harm in healthy people.

Does creatine damage the kidneys?

This is the most common worry, and in healthy people the evidence says no. Creatine supplements can slightly raise a blood marker called creatinine, because creatinine is a normal by product of creatine. A higher reading on a lab test does not mean the kidneys are damaged, but you should tell your doctor you take creatine before a blood test. People with existing kidney disease must speak with their doctor before using creatine.

Does creatine cause hair loss?

One small 2009 study in rugby players found that creatine increased a hormone called DHT, which is linked to genetic hair loss. The study did not measure hair loss, and no other study has shown that creatine causes baldness. The evidence is not strong enough to say it does. If you have a family history of hair loss and you are worried, discuss it with a doctor.

Does creatine cause dehydration or cramps?

No. Studies, including some in hot conditions, show no increase in cramps or dehydration. Creatine pulls water into your muscle cells, which is not the same as dehydrating you. Drink water normally.

Does creatine cause bloating?

Some people feel a little bloated during the loading phase. Using a lower dose without loading usually avoids this.

Will creatine make you gain weight?

Yes, a little, and mostly in the first one to two weeks. Creatine draws water into the muscle, so your body weight can rise by 1 to 2 kilograms. This is not fat. If you are on a weight loss plan, do not panic when the scale jumps, because the lift usually settles and the muscle benefits remain. Use a weekly average rather than daily readings, as explained in how to track weight loss progress beyond the scale.

Do you need to cycle creatine?

No. There is no evidence that cycling on and off is needed. If you stop, muscle stores slowly return to normal over about four to six weeks. Taking breaks neither harms nor helps.

Who benefits most?

• Beginners and experienced lifters doing heavy resistance training.
• Vegetarians and vegans, who start with lower creatine stores because they eat no meat. See vegetarian and vegan athlete nutrition.
• Team and sprint athletes who repeat short, hard efforts.
• Older adults training to preserve muscle and strength.
• Women. Creatine works the same in women, and it does not cause a bulky look.

Some people are non responders, whose muscles already hold high stores, so they notice less. Give it at least four weeks before you judge.

Creatine versus other supplements

Creatine is for short, powerful efforts. If you want to improve efforts lasting one to four minutes, beta alanine works through a different mechanism. If your protein is low, a powder can help, and our comparison of creatine vs protein powder explains which to buy first. A broader overview is in the best supplements for beginners. For the evidence summary, see what the evidence shows about creatine.

If building muscle is the goal, your calories matter as much as the powder. Read how many calories to eat to build muscle and how to build muscle without gaining excess fat.

Frequently asked questions

Can I take creatine on an empty stomach? Yes, though taking it with food can reduce stomach upset.

Can I take creatine with coffee? Yes. Most studies show no meaningful problem with a normal amount of coffee.

What happens if I miss a day? Nothing important. Take your normal dose the next day and do not double it.

Does creatine work without exercise? It works best with resistance training. Without training, the benefits are small.

Is creatine a steroid? No. It is a natural compound found in food and in your body, and it is not a hormone.

Can teenagers take creatine? Food and training come first. Young people should speak with a doctor before using any supplement.

This article is general information and not medical advice. If you have a medical condition, are pregnant or take medication, speak with your doctor first.

How FiTPLATE helps you train and eat smarter

Creatine adds a small edge. Your nutrition plan decides the result.

• Calories and macros for muscle gain. Choose a muscle gain goal and FiTPLATE calculates your daily calories and protein from your own data.
• A progress chart that ignores water. Log your weight and watch the weekly trend, so the first week of creatine does not confuse you. FiTPLATE suggests target changes only when your trend calls for them.
• A daily log for food and supplements. Search, scan barcodes or use quick add to keep your day accurate.
• High protein meals on demand. Take a photo of your fridge, set a protein target, and FiTPLATE builds a meal for you. Or choose from hundreds of recipes in the Sports Kitchen.

Start your free trial and plan your muscle gain

References

• Kreider RB et al. International Society of Sports Nutrition Position Stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017.
• Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
• Van der Merwe J et al. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college aged rugby players. Clinical Journal of Sport Medicine, 2009.