Creatine Loading and Maintenance: The Science-Based Guide to Creatine Supplementation

Creatine is the most researched sports supplement in history, with hundreds of studies confirming its safety and effectiveness for increasing strength, power, and muscle mass.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps produce ATP, the primary energy currency for high-intensity, short-duration activities.

Loading vs. No Loading

• Loading: 20g/day for 5-7 days, then 3-5g/day (saturates in 5-7 days)
• No Loading: 3-5g/day from start (saturates in 3-4 weeks)

Proven Benefits

• 5-10% improvement in maximal strength
• Enhanced high-intensity exercise capacity
• Faster recovery between sets and workouts
• Increased lean mass

Safety

Creatine has an excellent safety profile. No evidence of kidney or liver damage in healthy individuals. Safe for long-term use (studies up to 5 years).

Practical Protocol

1. Choose creatine monohydrate
2. Loading (optional): 20g/day for 5-7 days
3. Maintenance: 3-5g daily, indefinitely
4. Take post-workout with protein/carbs

Conclusion

Creatine is one of the few supplements that truly works. Use our Creatine Loading Calculator to determine your optimal dosing protocol.