Short answer: 3–5 g of creatine monohydrate a day, every day, including rest days. That's the maintenance dose used by the Australian Institute of Sport and the International Society of Sports Nutrition. Taken that way, your muscles fill up over about four weeks. A loading phase gets there in about a week, but you don't need one.
The daily dose
Your muscles hold a limited amount of creatine. Supplementing tops that store up, and a daily dose keeps it there. The routine with the most support is:
- 3–5 g of creatine monohydrate a day, once a day.
- Every day, not just training days. Skip days and the stores slowly drop back.
- Any time that suits you. With a meal is a good default; taking creatine with carbohydrate and protein may help your muscles take it up.
Do you need to load?
No. Loading means taking a bigger amount for a short time, around 20 g a day split into four doses for about five days, then dropping to the daily dose. It fills your stores in about a week instead of about four.
Loading is useful if you need the effect quickly, such as before a competition. For most people training through the year, starting straight on 3–5 g a day gets you to the same place a few weeks later with less fuss. There's also less chance of an upset stomach from big single doses.
Does body weight change the dose?
Somewhat. Bigger, more muscular people store more creatine. After loading, the AIS suggests about 0.03 g per kilogram of body weight a day to maintain stores. That's around 2.4 g for an 80 kg person. Without loading, 3–5 g a day covers most adults, with heavier people towards the top of that range.
Is it different for women?
No. The dose is the same, 3–5 g a day. The research on creatine and strength training includes women, and the routine doesn't change. The main thing to know in advance is the water-weight effect below.
What about the scales?
Expect your weight to rise a little in the first few weeks, often around 1–2 kg. That's water stored in muscle along with the creatine, not fat. It stays while your stores are full and drops away over four to six weeks if you stop.
Can you take too much?
Once your muscles are full, extra creatine doesn't add anything. Your body gets rid of it. Large single doses are more likely to upset your stomach, which is one reason to split a loading phase into several doses and to take creatine with food.
If you have a kidney condition, take regular medication, or are pregnant or breastfeeding, talk to your doctor before you start.
What creatine does
Used alongside training, creatine supports muscle strength and power as part of a resistance-training programme, and performance in repeated short bursts of high-intensity exercise. It isn't a substitute for the training itself.
What 5 g looks like in gummies
Gummies hold less creatine each than a scoop of powder, so a full serve takes several. Ours carry 1.67 g each, so three gummies make 5 g. When you compare brands, check the creatine per gummy and how many gummies make up a serve. A pouch with 90 gummies at three a serve is 30 days.
FAQ
How much creatine should I take a day?
3–5 g of creatine monohydrate, once a day, every day.
Should I take creatine on rest days?
Yes. Daily intake keeps your stores full. Rest days count.
How long does creatine take to work?
About four weeks to fill your stores at 3–5 g a day, or about a week with a loading phase.
Is it better before or after training?
Timing matters far less than taking it every day. Pick a time you'll stick to.
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5 g creatine monohydrate per serve · three gummies · 30 serves. No powder, no shaker. $59 a pouch, or from $1.38 a day on 3-month Autoship.
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Read next: Creatine gummies vs powder: what actually changes
Excess consumption may have a laxative effect. Not suitable for under 15 years or pregnant women. Supplements should not replace a balanced diet. Follow the directions for use.
Sources
- Australian Institute of Sport, Creatine: Sport Supplement Fact Sheet (updated March 2021)
- Kreider RB et al., ISSN position stand: safety and efficacy of creatine supplementation, JISSN 2017