First Time Taking Creatine: A Complete Beginner's Protocol

Everything you need to know before your first dose. No overcomplicated protocols, no unnecessary products—just the evidence-based steps to start creatine correctly.

January 28, 2026 | 9 min read

Step 1: Choose Creatine Monohydrate

There are over a dozen commercially available forms of creatine: monohydrate, hydrochloride (HCl), ethyl ester, buffered (Kre-Alkalyn), magnesium chelate, and others. The decision is simpler than the supplement industry wants you to believe.

Choose creatine monohydrate. Every other form is either less studied, no more effective, or more expensive without additional benefit. The International Society of Sports Nutrition (ISSN) Position Stand on creatine (Kreider et al., 2017) is unambiguous: creatine monohydrate is the most extensively studied and effective form of creatine supplementation. Over 500 peer-reviewed studies support its efficacy and safety.

No study has demonstrated that any alternative creatine form is superior to monohydrate for increasing intramuscular creatine stores or improving exercise performance. Some alternative forms have shown inferior bioavailability (creatine ethyl ester degrades to creatinine faster than monohydrate). Others charge a premium without offering measurable advantage (creatine HCl is more soluble but not demonstrated to be more effective).

What to Look For on the Label

• Ingredient: Creatine monohydrate. Nothing else needed.
• Purity: Products displaying the Creapure brand (manufactured by AlzChem in Germany) guarantee 99.99% purity. Generic monohydrate from reputable manufacturers is also fine.
• Third-party testing: Look for NSF Certified for Sport, Informed Sport, or USP verification marks if available.
• Avoid: Products with added fillers, artificial colors, proprietary blends that obscure the creatine dose, or marketing claims about special absorption technologies.

Step 2: Decide on Loading vs. No Loading

There are two standard approaches to initiating creatine supplementation. Both reach the same destination; they differ only in speed.

Option A: Loading Protocol (Faster)

Phase	Daily Dose	Duration	How to Take
Loading	20 g/day	5-7 days	Split into 4 doses of 5 g throughout the day
Maintenance	3-5 g/day	Ongoing	Single dose with a meal

The loading protocol was first established by Harris et al. (1992) and confirmed by Hultman et al. (1996). It saturates intramuscular creatine stores within 5–7 days, meaning performance benefits become available within the first week. The downside: higher daily doses increase the likelihood of gastrointestinal discomfort (bloating, cramping, or loose stools) in some individuals.

Option B: No-Loading Protocol (Slower, Simpler)

Phase	Daily Dose	Duration to Saturation
Daily maintenance only	3-5 g/day	~28 days to full saturation

Hultman et al. (1996) demonstrated that 3 g/day of creatine monohydrate achieved the same intramuscular creatine levels as the loading protocol—it just took approximately 28 days instead of 5–7. The end result is identical. For first-time users who prefer simplicity and want to minimize any risk of GI discomfort, this approach is perfectly valid.

Which Should You Choose?

For most first-time users, the no-loading approach is the practical recommendation. It is simpler (one dose per day), better tolerated, and achieves the same saturation. The only reason to choose loading is if you want to experience the performance benefits within the first week rather than waiting a month. Neither approach is superior in the long run.

Step 3: Establish Your Daily Dose

The standard maintenance dose is 3–5 g per day. For most adults, 5 g per day (one level teaspoon of powder) is the standard recommendation. This dose is supported by the ISSN Position Stand and decades of research.

For more precise dosing, a body-weight-adjusted approach can be used: 0.03–0.05 g/kg body weight per day for maintenance. For a 70 kg (154 lb) individual, this gives a range of 2.1–3.5 g/day. In practice, 5 g/day is the most commonly recommended dose because it provides a sufficient buffer for individuals of varying body mass and ensures saturation maintenance even in larger individuals.

Step 4: When to Take It

Timing is the most overanalyzed aspect of creatine supplementation. The short version: it does not matter much, and consistency is far more important than precision.

That said, the available evidence provides some guidance:

• With food: Co-ingestion with carbohydrate and protein increases creatine retention. Steenge et al. (2000) demonstrated approximately 25% greater creatine retention when taken with carbohydrate versus creatine alone. Taking creatine with a meal is the simplest way to capitalize on this.
• Post-exercise may have a slight edge: Antonio and Ciccone (2013) found a trend toward greater lean mass and strength gains when creatine was taken immediately after exercise compared to before. The difference was small and not statistically significant, but if you are choosing between before and after training, post-exercise is a reasonable default.
• Rest days: Take creatine with any meal. The timing is irrelevant on non-training days; the goal is simply to maintain daily intake.

Step 5: What to Expect (Realistic Timeline)

Understanding the expected timeline prevents both impatience and unrealistic expectations:

Week 1

If loading: Muscle creatine stores reach saturation by day 5–7. You may notice a weight increase of 1–2 kg (2–4 lbs). This is water retention within muscle cells, not fat gain. Some people notice increased training capacity by the end of the first week.

If not loading: No noticeable changes. Creatine stores are beginning to build but are not yet at saturated levels.

Weeks 2–4

If loading: Now on the maintenance dose, you may begin to notice the ability to push an extra rep or two on heavy compound exercises. Weight stabilizes after the initial water-retention increase.

If not loading: Creatine stores are accumulating. By week 3–4, you are approaching saturation. Subtle improvements in training capacity may become noticeable.

Weeks 4–8

Both protocols have reached saturation. Training performance improvements become more consistent: better performance on the last few reps of heavy sets, improved recovery between sets, and the ability to sustain higher training volumes. These are the conditions that drive long-term muscle and strength gains.

Months 2–6

The accumulated effect of better training quality produces measurable gains in lean mass and strength beyond what training alone would produce. Meta-analyses show an average 5–10% greater improvement in strength with creatine supplementation compared to training with placebo (Branch, 2003).

Step 6: How to Take It Practically

Creatine monohydrate is a tasteless, white powder. Practical tips for first-time users:

• Mix with water. Stir 5 g (one level teaspoon) into 200–300 mL of water. Creatine monohydrate does not dissolve fully in cold water and will settle to the bottom—stir and drink quickly, or use warm water for better dissolution.
• Add to a shake. Creatine can be mixed into protein shakes, smoothies, or juice without affecting its efficacy.
• Capsule form works too. If the powder texture is unappealing, capsule-form creatine monohydrate is available. Check the label to ensure you are getting the full 5 g dose (often requires 4–6 capsules).
• Stay hydrated. Creatine draws water into muscle cells. Drink adequate water throughout the day (at least 2–3 L for active individuals).

Common Mistakes to Avoid

Mistake 1: Inconsistent Dosing

Creatine works through saturation, not acute dosing. Taking it sporadically (only on training days, or forgetting several days per week) prevents your muscles from reaching and maintaining saturated creatine levels. Take it every day without exception.

Mistake 2: Buying Expensive Forms

Creatine HCl, buffered creatine, liquid creatine, creatine ethyl ester—none of these have been shown to outperform plain monohydrate. Do not pay a premium for marketing claims. Monohydrate is typically one of the cheapest supplements available (approximately $0.03–0.10 per serving).

Mistake 3: Expecting Immediate Visible Results

Creatine is not a steroid. It does not produce dramatic, rapid physique changes. It produces modest improvements in training capacity that, over months, compound into measurably greater muscle and strength gains. The effect is real and well-documented, but it is incremental.

Mistake 4: Unnecessary Cycling

There is no evidence supporting the need to cycle creatine (e.g., 8 weeks on, 4 weeks off). The ISSN Position Stand (Kreider et al., 2017) confirms that continuous supplementation is safe and effective. Cycling off resets your stores to baseline and eliminates the benefits you have built.

Mistake 5: Underdosing

Some beginners take 1–2 g/day thinking a smaller dose is safer or sufficient. While creatine is safe at standard doses, 1–2 g/day is unlikely to achieve and maintain full saturation, particularly in larger individuals. Stick to 3–5 g/day.

Mistake 6: Taking Creatine Without Training

Creatine has some benefits even without exercise (cognitive function, for example), but its primary ergogenic effects require training. Creatine enhances the quality of resistance training sessions, which drives the adaptive response. Without the training stimulus, the benefit is substantially reduced.

Safety for Beginners

Creatine monohydrate has one of the most robust safety profiles of any dietary supplement. The ISSN (Kreider et al., 2017) reviewed hundreds of studies and concluded that creatine supplementation at recommended doses has no adverse effects on renal function, liver function, or cardiovascular health in healthy individuals. Studies spanning up to five years of continuous use have confirmed this safety profile.

The initial weight gain (1–3 kg) is intracellular water retention, not fat or edema. It is a normal physiological response to increased intramuscular creatine and is not a health concern.

Individuals with pre-existing kidney disease should consult a physician before supplementing. For everyone else, creatine monohydrate at 3–5 g/day is one of the safest and most effective supplements available.

Summary Protocol

1. Buy creatine monohydrate (plain, unflavored, third-party tested if possible)
2. Take 5 g per day, every day
3. Take with a meal for enhanced absorption
4. Drink adequate water (2–3 L daily)
5. Combine with resistance training for maximal benefit
6. Expect 4–8 weeks to feel the full training effect
7. Do not cycle off. Continue indefinitely.

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. 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
6. 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
7. Jager R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383. doi:10.1007/s00726-011-0874-6