To rapidly maximize your creatine stores, follow a two-step protocol: a loading phase of 20 g per day (divided into 4 doses of 5 g) for 5 to 7 days, followed by a maintenance phase of 3 to 5 g per day.

noli's read

This rapid loading protocol is scientifically very solid and widely validated by the sports nutrition community. According to the position stand of the International Society of Sports Nutrition (ISSN), which synthesizes numerous randomized controlled trials, this method allows for the saturation of muscle creatine stores in only 5 to 7 days. However, describing this protocol as the only 'optimal' path is slightly exaggerated. A classic study by Hultman et al., a randomized clinical trial, demonstrated that a simple consistent dose of 3 grams per day reaches the exact same level of muscle saturation after 28 days. Furthermore, ingesting 20 grams per day during a loading phase can sometimes cause digestive discomfort or rapid water retention. Thus, if you are not aiming for an immediate performance deadline, the gradual approach without loading is just as effective in the long term and often proves more comfortable for daily use.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics