To saturate muscle creatine stores and improve performance, it is recommended to follow a loading phase of 5g four times per day for 5 to 7 days, then switch to a maintenance dose of 3 to 5g per day.

noli's read

Creatine monohydrate is one of the most studied supplements in sports science. The loading phase is a method validated by meta-analyses and systematic reviews (e.g., International Society of Sports Nutrition) for rapidly increasing intramuscular phosphocreatine levels. However, research shows that this phase is not strictly mandatory; a constant dose of 3-5g per day allows for similar saturation, though it takes approximately 3 to 4 weeks instead of one week. The idea that saturation improves physical performance, particularly for brief and intense efforts, is solidly supported by numerous randomized controlled trials (RCTs). The 'exaggerated' aspect often lies in the perception that it is a product exclusively for brute strength, whereas studies also suggest potential benefits for recovery and cognitive function. No evidence contradicts the efficacy of creatine, but it is important to note that individual response can vary depending on the initial diet.

the sources

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