Creatine loading schedule
Creatine monohydrate is one of the best studied supplements for short, hard efforts. You can load it quickly or take a steady daily dose. Adults only.
Your details
Steady from day one
3 to 5 g
a day, every day
- For your weight (0.03 g per kg)3.0 g a day
- Muscles full inabout 3 to 4 weeks
- Loading neededno
- Muscles likely full by10 Nov 2026 to 17 Nov 2026
- Creatine for the first monthabout 90 g, so a 250 g tub covers it; after that a tub lasts about 83 days at 3.0 g a day
Creatine monohydrate is one of the best studied supplements, mostly for short, hard efforts. Expect a kilo or so of water weight. Pick a product with independent testing for sport.
If you have kidney disease or take medicine for your kidneys, ask your GP before taking creatine.
The working
Two ways to fill up
The ISSN position stand describes two approaches. Loading: about 0.3 g per kg a day, split into four doses, for 5 to 7 days, then 3 to 5 g a day. Steady: 3 to 5 g a day from the start, which fills muscles in about 3 to 4 weeks.
At 11 st (69.9 kg), loading is 21 g a day (four doses of about 5 g), then 3 to 5 g daily.
The ISSN also gives maintenance as about 0.03 g per kg. At 69.9 kg that is 2.1 g, so the calculator keeps you at the usual 3 g floor; it only rises above 3 g from 100 kg up, to a 5 g top.
What it does
Who it helps
Creatine helps with short, repeated high intensity efforts like sprints and lifting. It is less useful for steady endurance. Expect about a kilo of extra water in your muscles, which is normal.
Safety
Choosing and using it
- Pick plain creatine monohydrate
- Choose a batch tested product if you compete
- Drink normally; there is no need to force fluids
- Stop and see your GP if you feel unwell
Your dates
When it should be working
Add the day you start and the page gives your loading days (if you load), the dates your muscles are likely to be full, and how much creatine the first month uses. Loading at 0.3 g per kg for 5 to 7 days fills muscles in about a week; a steady 3 to 5 g a day gets there in 3 to 4 weeks (ISSN position stand).
For an 80 kg adult, loading uses about 237 g in the first month, roughly a whole 250 g tub, while the steady plan uses about 90 g. After a month both plans leave you in the same place, so loading is about speed, not a bigger effect.
Read with care
What this cannot tell you
- Under 18sNot recommended while growing; food, sleep and training are enough.
- Kidney diseaseAsk your GP or renal team first.
- PregnancyNot enough evidence; best avoided.
Questions
Common questions
Do I need to load creatine?
No. Loading just gets you there faster. 3 to 5 g a day works within a month.
Is creatine safe?
For healthy adults at these doses, research suggests it is safe. Check with your GP if you have kidney problems.
Does creatine make you gain weight?
Usually about a kilo of water in the muscles in the first weeks.
Sources
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr 2017
- Thomas DT et al. Nutrition and athletic performance (ACSM joint position). Med Sci Sports Exerc 2016
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Kidneys and medicines
If you have kidney disease, diabetes, or take medicines that affect your kidneys, ask your GP before taking creatine.
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