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You have just bought your first tub of creatine and the internet tells you to take 20g per day for a week before dropping to 5g. That sounds like a lot. Is this loading phase actually necessary, or can you just take 5g from day one?
I have done it both ways. Here is what the science says and what I actually recommend.
Quick Answer
No, you do not need a loading phase. Taking 3-5g of creatine daily will fully saturate your muscles within 3-4 weeks. Loading (20g/day for 5-7 days) gets you there faster but is unnecessary and can cause bloating and stomach discomfort.
Just take 5g every day. Done.
What Is the Loading Phase?
The traditional creatine loading protocol looks like this:
| Phase | Daily Dose | Duration | Purpose |
|---|---|---|---|
| Loading | 20g (4x 5g servings) | 5-7 days | Rapidly saturate muscles |
| Maintenance | 3-5g | Ongoing | Maintain saturated levels |
The idea is to flood your muscles with creatine as quickly as possible so you can start seeing benefits sooner. It works — your muscles will be fully saturated in about a week instead of 3-4 weeks.
Loading vs No Loading — What Actually Happens
| Factor | Loading (20g/day for 7 days) | No Loading (5g/day) |
|---|---|---|
| Time to full saturation | 5-7 days | 3-4 weeks |
| End result | Fully saturated muscles | Fully saturated muscles (identical) |
| Strength gains | Slightly faster onset | Same gains, just takes 2-3 weeks longer to notice |
| Bloating risk | Higher (common complaint) | Minimal |
| Stomach discomfort | Higher (20g is a lot) | Rare |
| Cost | Uses creatine 4x faster initially | Normal usage rate |
| Convenience | 4 doses spread throughout the day | One scoop, once a day |
| Long-term results | Identical | Identical |
The key point: both methods end up in exactly the same place. The only difference is how quickly you get there. After 4 weeks, someone who loaded and someone who did not will have the same creatine levels in their muscles and the same performance benefits.
Why I Do Not Recommend Loading
I loaded creatine the first time I used it because that is what everyone on the internet said to do. Here is what happened:
- Bloating for the first 3-4 days — felt puffy and uncomfortable
- Mild stomach cramps from taking 20g in one day
- Had to remember to take 4 separate doses throughout the day
- Went through my creatine supply much faster
Now I just take 5g once a day mixed into my protein shake and do not think about it. No bloating, no stomach issues, no hassle. The results are exactly the same — it just takes a few weeks longer to kick in, which is honestly not a big deal when you are going to be training for years anyway.
When Loading MIGHT Make Sense
There are very few situations where loading is worth considering:
- Competition in less than 2 weeks: If you have a powerlifting meet or athletic event coming up very soon and you have not been taking creatine, loading can get you the benefits faster
- Research studies: Many studies use the loading protocol because they need participants to be fully saturated within their study timeframe
- Impatience: If you absolutely cannot wait 3-4 weeks to feel the effects (though I would argue learning patience is more beneficial)
For the average gym-goer? Just take 5g daily and forget about it.
The Simple Protocol I Recommend
| What | How Much | When | How |
|---|---|---|---|
| Creatine monohydrate | 5g (one scoop) | Same time every day | Mix into protein shake, water, or juice |
That is it. No loading, no cycling, no timing around workouts. Just 5g every single day including rest days. Consistency is what matters, not complicated protocols.
Other Common Creatine Questions
Do I need to cycle creatine?
No. There is zero evidence that cycling on and off creatine provides any benefit. Your body does not build tolerance to creatine like it does to caffeine. Take it continuously.
Does it matter what time I take creatine?
Not really. Some research suggests post-workout may be marginally better than pre-workout, but the difference is tiny. The most important thing is taking it consistently at whatever time works for you. I take mine with my post-workout protein shake purely out of habit.
What if I miss a day?
Nothing happens. Your muscles store creatine and one missed day will not significantly deplete your stores. Just take your normal dose the next day. Do not double up to compensate.
Will I lose my gains if I stop taking creatine?
Your creatine stores will gradually return to baseline over 4-6 weeks. You might lose 1-2kg of water weight and notice a slight decrease in strength on certain lifts. But any actual muscle you built while taking creatine is real muscle — it stays.
Can I take more than 5g for better results?
No. Your muscles can only store a finite amount of creatine. Once they are saturated, extra creatine is simply excreted. Taking 10g instead of 5g will not give you double the results — it will just waste creatine and money.
The only exception is if you are significantly heavier (over 100kg), in which case some research suggests 7-10g daily may be appropriate. For most people, 5g is the sweet spot.
Best Creatine for Daily Use
Since you are taking this every day for the long term, you want something that mixes easily and is good value. My recommendations:
- Optimum Nutrition Micronised Creatine — best mixability, my personal choice (bought twice)
- Nutrition Geeks Pure Creatine — best budget option
- Warrior Creatine — good all-rounder
All three are pure creatine monohydrate — the only form you need. Do not waste money on creatine HCL, ethyl ester, or other fancy forms. Monohydrate has the most research behind it by far.
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The Bottom Line
Skip the loading phase. Take 5g of creatine monohydrate every day. Do not overthink it. In a month your muscles will be fully saturated and you will be reaping all the same benefits without the bloating, stomach issues, and hassle of loading.
Creatine is a long-term supplement — you will be taking it for years. Whether you are fully saturated in 7 days or 28 days makes zero difference in the grand scheme of things. Keep it simple.
Read more:
- Creatine Monohydrate: Complete Beginner Guide
- Best Pre-Workout Supplements UK
- Do You Actually Need Supplements?
- Best Whey Protein UK 2026
Last updated: March 2026. All recommendations are based on personal experience and current scientific evidence.