Creatine Loading & Maintenance

Creatine has long been known for its muscle building benefits, but its potential goes far beyond that. Research continues to support creatines powerful role in both physical and mental performance, as well as its safety. If you’ve already explored creatine supplementation, you know exactly how effective it can be. But for those just getting started, the number of product options and conflicting information can feel overwhelming. Here’s what you really need to know about taking it effectively.  

CHOOSE YOUR CREATINE

There are different types of creatine but the most effective and widely studied is creatine monohydrate. While some brands market their products for women, the principles for creatine are the same for men and women. As always look for supplements that are third party tested!

How to take:

1. The Loading Phase

To rapidly saturate creatine stores, many people start with a loading phase:

Duration: 5-7 days

Dosage: 20g per day, divided into 4 doses of 5g

This isn’t required but can help you experience benefits faster.

2. No Loading

Start with 3-5g/day

With this approach muscle loading will take slightly longer (3-4 weeks)

3. Maintenance Phase

After loading, you can move to a standard maintenance dose:

Recommended Dose: 2-5g per day

This is sufficient to keep your creatine levels elevated over time

When to take

Consistency is the most important thing when supplementing with creatine. But research has recently shown potential improved uptake post workout with carbs and protein.

Hydration

Creatine does draw water into the muscle, therefore making it crucial to stay hydrated while supplementing. Consider between 80-100 oz per day to stay hydrated and support performance.

EMERGING DOSING STRATEGIES: INJURY & RECOVERY

Recent studies suggest creatine may support recovery from injury or surgery, as well as muscle preservation during immobilization. In these cases a slightly higher and consistent dose of (5g) may be beneficial.

FINAL THOUGHTS

Creatine is a versatile, well-researched supplement with benefits that extend far beyond the gym. Whether you're an athlete, recovering from an injury, or simply aiming to support overall performance, consistent daily dosing of 2–5g is a proven strategy. Always shop third party tested supplements and look for creatine monohydrate in the ingredients list.