Few questions in the fitness world generate more debate than “how much creatine should I take?”. The good news: the research is unusually clear. This guide is based directly on published studies and gives you a concrete protocol without guesswork.
Maintenance Dose: 3–5 g Per Day
The International Society of Sports Nutrition (ISSN) published a position stand in 2017 based on hundreds of studies. Conclusion: 3–5 g of creatine monohydrate per day is sufficient to maintain elevated muscle creatine levels long-term.
📄 Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.
doi.org/10.1186/s12970-017-0173-z
Loading Phase: Necessary or Not?
A classic study by Hultman et al. (1996) established the standard protocol: 20 g/day for 5–7 days (4 × 5 g) rapidly increases muscle creatine by ~20%. But — the same endpoint is reached with 3 g/day after approximately 28 days. Loading is optional. If you want faster results — load. If you are not in a hurry — skip it.
📄 Hultman E et al. J Appl Physiol. 1996;81(1):232-237.
doi.org/10.1152/jappl.1996.81.1.232
Timing: Before or After Training?
A randomised study by Antonio and Ciccone (2013) compared pre- vs. post-workout intake over 4 weeks. Result: post-workout intake produced slightly better results for lean mass and strength — but the difference was small. Daily consistency matters most.
📄 Antonio J, Ciccone V. J Int Soc Sports Nutr. 2013;10:36.
doi.org/10.1186/1550-2783-10-36
Better Uptake With Carbohydrates
Green et al. (1996) showed that taking creatine with 93 g of carbohydrates significantly increased muscle creatine retention vs. creatine alone, via insulin-mediated transport. Practical takeaway: take creatine in a meal with carbs — breakfast or a post-workout shake with fruit.
📄 Green AL et al. Am J Physiol. 1996;271(5):E821-826.
doi.org/10.1152/ajpendo.1996.271.5.E821
Your Protocol at a Glance
| Phase | Dose | Duration |
|---|---|---|
| Loading (optional) | 4 × 5 g/day | 5–7 days |
| Maintenance | 3–5 g/day | Ongoing |
| Timing | With carbs, preferably post-workout | – |
Our Premium Creatine Monohydrate contains 60 servings of 5 g Creapure® — enough for 2 months of maintenance dosing.
