When to take creatine, and how much: timing, loading, and what the research shows

Creatine monohydrate is one of the most thoroughly studied supplements there is. Combined with resistance training, it helps build strength and lean muscle in younger adults and in older adults. With the question of whether it works largely settled, most people want to know how to take it: how much, whether to load, and whether timing matters.

How much: 3 to 5 grams a day

A classic study showed two routes to the same place. Taking 20 grams a day raised muscle creatine by about 20% in six days. Taking 3 grams a day produced the same 20% rise, just more gradually, over 28 days. Once levels were up, 2 grams a day was enough to keep them there. That's why most guidance lands on 3 to 5 grams a day: it fully tops up your muscles within about a month. Long-term studies in healthy people have found creatine safe and well tolerated.

Do you need to load?

No, but you can. Loading means about 20 grams a day, split into four doses, for five to seven days, then dropping to 3 to 5 grams. It gets your muscles saturated in a week instead of a month. The trade-offs are more chance of stomach upset and a little early weight gain, mostly water drawn into muscle. If you're not in a hurry, skip the loading phase.

Before or after your workout?

It matters much less than you'd think. In a small four-week study of recreational bodybuilders, taking 5 grams after training looked slightly better than before, but the differences weren't statistically significant. In a 12-week study of older adults, taking creatine before or after training produced similar gains in muscle and strength. Because creatine works by building up in muscle over days, the most important thing is taking it every day. On training days, after your workout is a reasonable default; on rest days, take it whenever you'll remember.

Common questions

• With food or without? Either works. With a meal or a protein shake is easy to remember and gentle on the stomach.
• Which form? Creatine monohydrate is the form used in nearly all the research. Pricier forms haven't been shown to work better.
• Do I need to cycle off? There's no good reason to. If you stop, muscle levels drift back to where they started over about a month.
• Is it safe for my kidneys? Studies in healthy people haven't shown kidney harm. Creatine can raise creatinine, a blood marker used to estimate kidney function, so tell your clinician you take it before blood work. If you have kidney disease, don't start it without your doctor's approval.
• Does it work for women and older adults? Research in older adults shows gains in strength and lean mass when creatine is paired with resistance training, and studies have included both women and men.

The short version

Take 3 to 5 grams of creatine monohydrate every day, at whatever time you'll remember; after training is a fine default. Loading is optional. Pair it with resistance training, since that's where the benefits show up. Our creatine page covers the evidence, safety, and our pick, and the Muscle & Recovery goal shows what pairs well with it.