Creatine Dosing: The Complete Evidence-Based Guide

Every creatine dosing protocol supported by peer-reviewed research, compiled into one reference. Loading, maintenance, timing, co-ingestion, body weight calculations, and special population adjustments—all cited, nothing assumed.

January 28, 2026 | 15 min read

The Foundation: How Creatine Dosing Works

Creatine supplementation operates on a saturation model. Unlike stimulants or acute-acting supplements, creatine must accumulate in skeletal muscle to a saturated level before its ergogenic effects become available. The entire dosing strategy—loading, maintenance, timing, co-ingestion—serves one purpose: getting intramuscular creatine stores to their maximum and keeping them there.

The human body stores approximately 120–140 g of total creatine, with 95% residing in skeletal muscle (predominantly as phosphocreatine and free creatine). The storage ceiling is approximately 150–160 mmol/kg dry muscle. Without supplementation, most individuals maintain stores at 60–80% of this ceiling. Supplementation aims to push stores to 100% capacity.

The ISSN Position Stand on creatine (Kreider et al., 2017) remains the most authoritative review of dosing evidence, synthesizing data from over 500 peer-reviewed studies. The protocols described below are grounded in this review and the original clinical trials it references.

Protocol 1: The Loading Phase

The loading protocol was established by Harris et al. (1992) and refined by Hultman et al. (1996). It remains the fastest evidence-based method to achieve muscle creatine saturation.

Parameter	Specification
Daily dose	~0.3 g/kg body weight (~20 g for a 70 kg individual)
Dose splitting	4 equal doses of 5 g throughout the day
Duration	5-7 days
Time to saturation	5-7 days
Expected creatine increase	~20-40% above baseline

Dose splitting is recommended because a single 20 g dose increases the likelihood of gastrointestinal discomfort and results in greater urinary creatine excretion (the kidneys excrete excess creatine that cannot be absorbed quickly enough). Four doses of 5 g, spaced 3–4 hours apart, maximize retention and minimize side effects.

For a detailed breakdown of the loading protocol, see Creatine Loading Protocol: The Complete Guide.

Protocol 2: Maintenance Dosing

After loading, or as a standalone protocol from day one, the maintenance dose sustains saturated muscle creatine levels against daily turnover.

Parameter	Specification
Standard dose	3-5 g/day
Body weight adjusted	0.03-0.05 g/kg/day
Frequency	Daily (including rest days)
Duration	Indefinite (no cycling required)
Time to saturation (if no loading)	~28 days

The daily creatine turnover rate is approximately 1.7% of total body stores, equating to roughly 2 g/day. The maintenance dose must exceed this turnover to sustain saturation. At 3–5 g/day, combined with endogenous synthesis (~1 g/day) and any dietary intake, the balance remains positive.

For details on maintenance strategies, see Creatine Maintenance Dosing.

Protocol 3: Body Weight-Based Dosing

Standard flat doses (20 g for loading, 5 g for maintenance) were derived from studies on average-weight adults. Individuals at the extremes of body weight may benefit from adjustment.

Body Weight	Loading Dose	Maintenance Dose
55 kg (121 lbs)	~16.5 g/day	~2.8-3 g/day
70 kg (154 lbs)	~21 g/day	~3.5-5 g/day
85 kg (187 lbs)	~25.5 g/day	~4.3-5 g/day
100 kg (220 lbs)	~30 g/day	~5-7 g/day

The body-weight model uses 0.3 g/kg for loading and 0.05 g/kg for maintenance. In practice, most individuals are well-served by the flat 5 g/day maintenance dose. Body-weight adjustment is most useful for individuals below 60 kg or above 90 kg, where the standard dose may be suboptimal.

Timing: When to Take Creatine

Creatine timing has been studied primarily in the context of training sessions. The most relevant findings:

With Food (Most Important)

Steenge et al. (2000) demonstrated that co-ingestion of creatine with approximately 50 g of carbohydrate, or 50 g of carbohydrate plus 50 g of protein, increased whole-body creatine retention by approximately 25% compared to creatine alone. The mechanism involves insulin-mediated stimulation of the creatine transporter (SLC6A8) in skeletal muscle. Taking creatine with a meal is the single most impactful timing decision.

Pre- vs. Post-Exercise

Antonio and Ciccone (2013) compared pre-exercise and post-exercise creatine supplementation over 4 weeks of resistance training. A trend favored post-exercise supplementation for lean mass and strength improvements, though the difference did not reach statistical significance. The proposed mechanism: post-exercise muscle blood flow is elevated, and creatine transporter activity may be upregulated following contractile activity.

For a deeper analysis of timing research, see Creatine Timing: Before or After Workout?.

Rest Day Timing

On non-training days, timing is irrelevant beyond taking creatine with a meal. The goal is maintenance, not acute performance. Consistency (taking it daily) matters far more than the specific hour. For the full rationale, see Should You Take Creatine on Rest Days?.

Co-Ingestion Strategies

What you take creatine with can influence how much is retained by muscle tissue.

Carbohydrate Co-Ingestion

Green et al. (1996) found that ingesting creatine with a large bolus of simple carbohydrate (93 g glucose) increased creatine retention by 60% compared to creatine alone. This was attributed to the insulin spike driving creatine transporter activity. Steenge et al. (2000) replicated this with more practical doses (47–50 g carbohydrate), showing a 25% retention increase. Taking creatine with a standard meal provides sufficient carbohydrate for this effect.

Protein Co-Ingestion

Steenge et al. (2000) showed that a combination of carbohydrate and protein (50 g each) produced similar creatine retention as carbohydrate alone (approximately 93–97 g). Protein contributes to the insulin response and may independently influence creatine transport. A post-workout shake containing both protein and carbohydrate is an effective creatine delivery vehicle.

Caffeine

The creatine-caffeine interaction has been debated since Vandenberghe et al. (1996) found that caffeine impaired one functional measure of creatine's benefit. Subsequent research (Lee et al., 2011; Trexler & Smith-Ryan, 2015) has not consistently replicated this finding. Current evidence does not support avoiding caffeine while taking creatine. For the full analysis, see Creatine and Caffeine: Does Caffeine Block Creatine Absorption?.

Special Populations

Older Adults (50+)

Age-related declines in muscle mass, creatine synthesis, and creatine transporter expression warrant protocol adjustments. A reduced loading dose (10–14 g/day for 7–10 days) or a no-loading approach (5 g/day from the start) is generally recommended. Candow et al. (2019) and Chilibeck et al. (2015) have demonstrated that creatine combined with resistance training produces significant lean mass and strength improvements in adults over 50. Detailed protocols are covered in Creatine Dosing for Older Adults.

Vegetarians and Vegans

Plant-based eaters have approximately 20–30% lower baseline muscle creatine stores because they receive no dietary creatine (Burke et al., 2003). They show a greater magnitude of response to supplementation and may derive particularly pronounced cognitive benefits (Benton & Donohoe, 2011). A maintenance dose of 5 g/day (upper end of range) is recommended to compensate for zero dietary creatine. Full analysis available at Creatine for Vegetarians and Vegans.

Beginners

First-time users should start with creatine monohydrate, use the no-loading protocol (5 g/day) for simplicity, and maintain daily consistency. Loading is optional but not necessary. Common mistakes include inconsistent dosing, buying expensive alternative forms, and expecting immediate dramatic results. A complete step-by-step guide is available at First Time Taking Creatine: A Complete Beginner's Protocol.

Women

Creatine dosing does not differ by sex. Women respond to creatine supplementation with the same physiological mechanisms as men, including increased muscle creatine stores, improved high-intensity exercise performance, and enhanced lean mass gains when combined with resistance training. The standard 3–5 g/day maintenance dose applies. Smith-Ryan et al. (2021) reviewed the evidence and confirmed that creatine is safe and effective for women across the lifespan, including during pregnancy (though clinical guidance should be sought for supplementation during pregnancy).

Adolescents

The ISSN Position Stand (Kreider et al., 2017) states that creatine supplementation can be considered for young athletes involved in serious, supervised training, provided the athlete has a mature diet and training program. Dosing is typically weight-adjusted (0.03–0.05 g/kg/day for maintenance). Parental and medical oversight is recommended.

Cycling: Is It Necessary?

No. The practice of cycling creatine (e.g., 8 weeks on, 4 weeks off) has no evidence-based support. The concern that continuous use suppresses endogenous creatine synthesis is technically accurate (the body reduces synthesis when exogenous supply is high) but functionally irrelevant—synthesis resumes when supplementation stops, and there is no evidence of permanent downregulation.

Long-term studies (up to 5 years of daily use) have documented no adverse health effects from continuous creatine supplementation in healthy individuals (Kreider et al., 2017). Cycling off eliminates the saturation state and its associated benefits, requiring a new loading or 28-day buildup period to restore.

Choosing the Right Form

Creatine monohydrate is the only form with sufficient evidence to recommend. Over 500 studies support its efficacy, safety, and bioavailability (greater than 95% oral absorption). No alternative form—HCl, ethyl ester, buffered, liquid, or chelated—has been shown to be superior.

The Creapure brand (manufactured by AlzChem) guarantees 99.99% purity and is used in the majority of clinical trials. Generic creatine monohydrate from reputable manufacturers is also acceptable. Third-party certifications (NSF Certified for Sport, Informed Sport) provide additional quality assurance.

Timeline: How Long Until It Works?

The answer depends on the protocol and the outcome measure. For the complete breakdown, see How Long Does Creatine Take to Work?. The summary:

Outcome	With Loading	Without Loading
Muscle saturation	5-7 days	~28 days
Acute performance effects	~1 week	~4 weeks
Measurable strength gains	4-8 weeks	4-8 weeks post-saturation
Lean mass changes	4-12 weeks	4-12 weeks post-saturation

Hydration

Creatine is an osmotically active molecule that draws water into muscle cells. While this is part of its mechanism of action (cell volumization may contribute to anabolic signaling), it also increases total body water requirements. Active individuals supplementing with creatine should aim for at least 2.5–3.5 L of water per day, adjusted upward in hot environments or during intense training.

The claim that creatine causes dehydration or muscle cramping is not supported by controlled research. Kreider et al. (2017) reviewed this concern and found no evidence that creatine supplementation at recommended doses increases the risk of dehydration, heat illness, or muscle cramps.

Safety Overview

Creatine monohydrate has one of the most thoroughly documented safety profiles of any dietary supplement. Key findings from the ISSN review:

• No adverse effects on kidney function in healthy adults at recommended doses
• No adverse effects on liver function
• No increased risk of muscle cramps, dehydration, or heat illness
• Safe for continuous use (studies up to 5 years)
• No evidence of carcinogenicity
• Initial weight gain of 1–3 kg is intracellular water, not fat or edema

Individuals with pre-existing kidney disease should consult a nephrologist before supplementing. All other healthy adults can use creatine at recommended doses with confidence.

Frequently Asked Questions

Quick Reference: All Protocols at a Glance

Protocol	Dose	Duration	Best For
Standard loading	20 g/day (4 x 5 g)	5-7 days	Fast saturation
No-loading	3-5 g/day	28 days to saturate	Simplicity, GI tolerance
Maintenance	3-5 g/day	Indefinite	Sustaining saturation
Body weight loading	0.3 g/kg/day	5-7 days	Large/small individuals
Body weight maintenance	0.03-0.05 g/kg/day	Indefinite	Precision dosing
Older adults loading	10-14 g/day	7-10 days	Reduced GI load, lower lean mass
Older adults maintenance	5 g/day (0.07-0.10 g/kg)	Indefinite	Sarcopenia prevention
Vegetarian/vegan	5 g/day (upper range)	Indefinite	Compensate for zero dietary creatine

Bibliography

1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
2. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992;83(3):367-374. doi:10.1042/cs0830367
3. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-237. doi:10.1152/jappl.1996.81.1.232
4. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000;89(3):1165-1171. doi:10.1152/jappl.2000.89.3.1165
5. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol. 1996;271(5 Pt 1):E821-E826. doi:10.1152/ajpendo.1996.271.5.E821
6. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10(1):36. doi:10.1186/1550-2783-10-36
7. Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Hespel P. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol. 1996;80(2):452-457. doi:10.1152/jappl.1996.80.2.452
8. Lee CL, Lin JC, Cheng CF. Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance. Eur J Appl Physiol. 2011;111(8):1669-1677. doi:10.1007/s00421-010-1792-0
9. Trexler ET, Smith-Ryan AE. Creatine and caffeine: considerations for concurrent supplementation. Int J Sport Nutr Exerc Metab. 2015;25(6):607-623. doi:10.1123/ijsnem.2014-0193
10. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. J Clin Med. 2019;8(4):488. doi:10.3390/jcm8040488
11. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of creatine and resistance training on bone health in postmenopausal women. Med Sci Sports Exerc. 2015;47(8):1587-1595. doi:10.1249/MSS.0000000000000571
12. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003;35(11):1946-1955. doi:10.1249/01.MSS.0000093614.17517.79
13. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. doi:10.1017/S0007114510004733
14. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226. doi:10.1123/ijsnem.13.2.198
15. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:EOCSAR>2.0.CO;2
16. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877. doi:10.3390/nu13030877
17. Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol. 1994;266(5 Pt 1):E725-E730. doi:10.1152/ajpendo.1994.266.5.E725