abilityclinicstage_53lbl2  .  Jan 31

How Much Creatine Do I Need to Workout?

The recommended creatine dosage for workout purposes is typically referred to as a

"loading phase" followed by a "maintenance phase." Keep in mind that individual responses to creatine can vary, and it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific circumstances.

Loading Phase:

During the loading phase, individuals typically take a higher dose of creatine for a short period to saturate the muscles with creatine phosphate. This is often done for 5-7 days.

  • Loading Dosage: 20 grams per day, divided into 4 doses (5 grams each), taken throughout the day.

Maintenance Phase:

Following the loading phase, a maintenance dose is taken to sustain elevated creatine levels in the muscles.

  • Maintenance Dosage: 3-5 grams per day.

Alternative Approach:

Some individuals choose not to undergo a loading phase and instead start with a lower, steady dose from the beginning.

  • Steady Dosage: 3-5 grams per day.


Consistency is Key: Regardless of whether you choose a loading phase or a steady approach, it's essential to take creatine consistently.

Pre- or Post-Workout: Creatine can be taken before or after a workout. The timing is not as

critical as consistent daily intake.

Factors to Consider:

1. Body Weight:

  • Dosages are sometimes recommended based on body weight. A common guideline is about 0.3 grams per kilogram of body weight during the maintenance phase.

2. Individual Response:

  • Individuals may respond differently to creatine supplementation. Some people may

experience benefits with lower doses, while others may require higher amounts.

3. Health Considerations:

  • If you have any pre-existing health conditions, especially kidney issues, it's crucial to consult with a healthcare professional before starting creatine supplementation.

Water Intake:

  • Stay Hydrated: Creatine can increase water retention within muscle cells, so it's important to stay adequately hydrated.

Quality of Supplement:

  • Choose Creatine Monohydrate: Creatine monohydrate is the most researched and widely used form. Ensure you select a high-quality supplement from a reputable source.


  • Long-Term Use: Creatine supplementation is generally considered safe for long-term use. Many individuals incorporate creatine into their routine continuously.


Dosages can vary based on individual factors such as body weight, muscle mass, and specific fitness goals. Some people may choose not to follow a loading phase and opt for a lower, consistent dosage from the beginning.

It's crucial to note that while creatine is a popular and well-researched supplement, individual responses can vary, and not everyone may experience the same benefits. If you have any concerns or specific health conditions, it's advisable to consult with a healthcare professional or a registered dietitian before starting creatine supplementation. Additionally, always follow the dosages and guidelines provided by the supplement manufacturer.

Rehabilitation and Wellness
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