Creatine is simple to take once you know a few rules. This guide covers the daily dose, whether you need a loading phase, when to take it and the most common mistakes.
The short answer
3–5 g of creatine monohydrate per day works for most adults. That is roughly one level teaspoon of powder. Take it every day, including rest days.
The authorised claim is that creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with a daily intake of 3 g.
Do you need a loading phase?
A loading phase fills your muscle creatine stores faster. The two approaches lead to the same result:
| With loading | Without loading | |
|---|---|---|
| Dose | ~20 g/day split into 4 × 5 g, for 5–7 days, then 3–5 g/day | 3–5 g/day from day one |
| Stores full in | About 1 week | About 3–4 weeks |
| Downsides | More likely to cause stomach upset; more product used | Slower start |
If you aren't in a hurry, skip the loading phase.
Does body weight change the dose?
Some research uses about 0.03 g per kg of body weight for maintenance. That works out at about 2 g for a 70 kg person and 3 g for a 100 kg person. In practice, 3–5 g covers almost everyone. Very large, highly muscular athletes sometimes use the top of that range.
When to take creatine
Creatine works by building up stores over time, so the exact time of day matters much less than taking it daily. Some studies suggest a small benefit from taking it close to training, but the difference is minor. Choose a time you will remember:
- in your post-workout shake
- with breakfast
- with a meal on rest days
How to take it
- Mix in water, juice, a protein shake or yoghurt. Micronised creatine dissolves more easily.
- Drink normally throughout the day. You don't need to force extra water, but stay well hydrated, especially when training.
- No need to cycle on and off. Long-term daily use at recommended doses has been studied in healthy adults.
Common mistakes
- Stopping on rest days. Your stores slowly drop if you skip days.
- Taking a large single dose. More than 5 g at once can upset your stomach. Split larger amounts.
- Expecting instant results. Creatine is not a stimulant. You won't "feel" it like caffeine.
- Paying more for fancy forms. Monohydrate is the form behind almost all the research.
Ready to start? Creastrong® Creatine is ultra-micronised creatine monohydrate. Training regularly? The Creatine Pro Pack gives you two tubs.
Ultra-micronised creatine monohydrate powder that mixes easily into water or shakes.
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Ultra-micronised creatine monohydrate powder that mixes easily into water or shakes.
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Two tubs of Creastrong® creatine monohydrate for regular training.
View product →FAQs
Can I take creatine with protein?
Yes. Mixing it into your protein shake is one of the easiest ways to make it a habit.
What happens if I miss a day?
Nothing important. Just take your normal dose the next day; don't double up.
Who should avoid creatine?
Under-18s, pregnant or breastfeeding women, and anyone with kidney disease should speak to a doctor first.
This article is for information only and does not replace medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.