← The science

How to take creatine — dosing & loading

The simple version

Three to five grams of creatine monohydrate, once a day, every day. One level 5g scoop stirred into water, juice or a shake. That is the whole protocol, and it is what most people should do.

Do I need to load?

Loading means taking around 20g a day — split into four 5g doses — for five to seven days, then dropping to the normal 3–5g. It saturates your muscles in about a week instead of three to four. It is not necessary; it just gets you there faster. If you are patient, skip it. If you want the effect sooner, load — just split the doses through the day to be kind to your stomach.

When should I take it?

It barely matters. Creatine works by keeping your muscles saturated over time, not by timing around a workout. Take it whenever you will remember it — many people just attach it to an existing daily habit like a morning coffee or a post-workout shake.

With food or a "transport" matrix?

Taking creatine with a meal that contains carbs or protein may help uptake slightly, but the effect is small. You do not need an expensive "transport" formula — plain monohydrate and consistency does the job.

What if I miss a day?

Nothing dramatic. Your muscle stores deplete slowly, over weeks, not hours. Miss a day and you just carry on the next — no need to re-load. Consistency over months is what matters, not perfection.

How much do I actually need to buy?

At 5g a day, a 300g tub is about 60 serves, a 500g tub about 100, and a 1kg tub about 200. Because you take it every day, buying a larger size usually brings the price per serve down noticeably.