How to Take Creatine: Dosage, Timing, and Loading

Creatine is one of the simplest supplements to use. What matters most is taking it consistently. Here is a practical guide to dosage, loading, and timing, based on current research.

• 3–5 gDaily dose
• OptionalLoading phase
• Any timeConsistency matters most

How much should you take?

For most adults, 3–5 grams per day is the standard dose used in research.^[1] One scoop of Just One Creatine provides 5 grams. Larger athletes sometimes base their dose on body weight, at about 0.1 grams per kilogram per day,^[2] but 3–5 grams covers most people.

Do you need a loading phase?

No. A loading phase means taking about 20 grams per day, split into four 5-gram servings, for 5–7 days, then continuing with 3–5 grams daily.^[1] Loading fills your muscles’ creatine stores in about a week.

Without loading, a daily 3–5 gram serving reaches similar levels in about three to four weeks.^[1] Either approach arrives at the same place. Loading is simply faster, and some people notice a little extra water weight or stomach discomfort while doing it. If you choose to load, spread the servings across the day.

When should you take it?

Timing matters far less than consistency. One study found a small advantage to taking creatine after a workout rather than before,^[3] but other studies have found no meaningful difference. Choose a time you will remember, such as with breakfast or with your post-workout shake, and stick with it.

What should you mix it with?

Creatine monohydrate is unflavored, so it works in almost anything:

• Water
• Juice
• A protein shake or smoothie

It does not fully dissolve in cold liquid, so stir or shake it well and drink it soon after mixing. Taking it with a meal is perfectly fine.

Keep taking it on rest days

Creatine works by keeping your muscle stores elevated, not through an immediate effect like caffeine. Take your serving every day, including rest days, so those stores stay full.

Do you need to cycle off?

There is no evidence that cycling on and off is necessary. Research supports continuous daily use in healthy adults at recommended doses.^[2]

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general information and is not medical advice.