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1Repair Windows errors before they cause bigger problems2Scan for outdated or missing drivers - takes under a minute3Clear out junk files and repair common Windows errorsFor adults taking creatine monohydrate, loading is optional. You can take 20 g a day in four 5 g servings for 5–7 days, then 3–5 g daily to raise muscle stores faster, or skip loading and take a smaller daily dose for several weeks. The available guidance does not establish a best time of day or a required pre- or post-workout window.
Which type of creatine should you take?
Creatine monohydrate is the best-supported default: it is the most widely used and studied form. The NIH Office of Dietary Supplements says other forms have not been shown to be superior for raising muscle creatine, digestibility, product stability, or safety. See the NIH ODS health professional fact sheet.
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How much creatine should you take?
The schedules below are adult options, not a personalized prescription. Choose either a loading schedule followed by maintenance or a no-loading schedule; the guidance from NIH ODS and Health Canada uses somewhat different ranges, so keep each source’s schedule intact rather than combining them into one exact rule.
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| Approach | Schedule | Source and context |
|---|---|---|
| Loading, then maintenance | 20 g/day, split into four 5 g servings for 5–7 days; then 3–5 g/day. | NIH ODS describes this as a typical adult protocol, regardless of sex or body size. |
| Loading, then maintenance | 15–20 g/day during loading, with no more than 5 g per serving; then 2–5 g/day. | Health Canada’s creatine monohydrate monograph, dated June 28, 2024. |
| No loading | About 3–6 g/day for 3–4 weeks. | NIH ODS describes this as an alternative for adults who do not load. |
| No loading | 3–5 g/day for a minimum of four weeks. | Health Canada’s June 28, 2024 monograph. |
The International Society of Sports Nutrition’s 2017 position stand describes approximately 0.3 g/kg/day for 5–7 days, followed by 3–5 g/day, as the fastest route to increasing muscle creatine stores. It also describes 3–5 g/day as a gradual approach that increases stores over roughly 3–4 weeks. Read the ISSN position stand.
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Do you need a loading phase?
No. Loading is a speed option, not a requirement. It can raise muscle stores faster, but involves several larger servings each day during the initial period. A smaller daily dose without loading takes several weeks, but avoids that short-term high-dose schedule. Pick one approach and follow its full schedule; do not treat the loading dose as a single 20 g serving.
When should you take creatine?
The NIH ODS fact sheet, Health Canada monograph, and ISSN position stand give dose schedules and durations, but do not establish one best time of day or a mandatory immediate pre- or post-workout window. Take the selected daily dose consistently; precise workout-relative timing is not established as necessary by these sources.
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What side effects and cautions should you know?
Weight gain can occur, in part because of water retention. NIH ODS also notes anecdotal reports of nausea, diarrhea, cramps, stiffness, and heat intolerance. Its fact sheet describes creatine as considered safe for short-term use by healthy adults and notes evidence of use for several years; this is not a blanket guarantee for every person or circumstance.
Health Canada advises people with a kidney disorder, and people who are pregnant or breastfeeding, to consult a health professional before use. Its creatine monohydrate monograph provides the adult directions and cautions. The dose schedules here concern adults and should not be generalized to minors or people whose clinician has advised otherwise.
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