Experts Reveal The Surprising Truth About Creatine Loading

Jun 08, 2025

If you have recently started taking creatine, you may have noticed instructions to take three to four times the serving size amount during the first week of supplementation listed on the bottle. This strange phenomenon is called the creating loading phase – and it's been confusing gym goers for a very long time.

You should absolutely incorporate creatine into your routine if your chief fitness goal is to gain muscle (as long as your doctor okays it, of course) – that much is true. It's one of the most researched supplements on the market, and dietitians and doctors alike agree its safe and effective so long as you follow dosage guidelines.

Those guidelines are a bit confusing right from the start, though. Take a look at the instructions label on your container. It probably reads a little something like this: 'Mix one scoop (5,000mg) in water or your favourite beverage three to four times per day for the first five to seven days. Do not exceed 5,000mg per serving. For maintenance, take one serving (5,000mg) immediately after training.'

Three to four servings in one day? That seems quite aggressive. What's the point in taking a tonne of creatine right at the beginning, just to level it off after? Is creatine loading necessary for the supplement to be effective?

Below, Chris Mohr, Ph.D., R.D., co-owner of Mohr Results, a nutrition consulting company, clears up some confusion.

But first, let's talk about why creatine loading is a thing. Creatine loading is advertised by supplement brands and influencers as a way to 'bring faster results' to muscle building. As shown on the back of your creatine tub, it's recommended to take upwards of four times the normal amount throughout the first week of taking creatine. This is followed by taking one normal dose daily after the first week is up.

The idea behind this is that your muscles will rapidly increase their creatine stores, and then later doses will maintain those newly developed stores. But, does it really work that way?

'Creatine loading is still recommended on the suggested use, but isn't necessary,' Mohr says. 'While the loading phase is not dangerous or unhealthy, research suggests after 30 days, results from using creatine end up the same for strength gains. That said, if someone needed faster results (eg five days vs. 30 days) then the loading phase could be considered.'

In other words, if you needed to, say, look hulked for a wedding in a week, the loading phase might be a good idea. But if you’re a dad who is just looking for a little help schlepping around the kid, there’s no real need to creatine load.

Your body actually makes its own creatine, by way of your kidney and liver, after you eat meat. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATP), which your body uses for explosive exercise.

Complicated, yes, but important because creatine is stored. You can either push your creatine stores to their upper end by loading, or incrementally, by consistent smaller dosages.

It's not dangerous to give creatine loading a go.

Most creatine companies recommend taking between 20 to 30g a day to creatine load. One scoop is typically 5g. You'll want to only take one scoop at a time to mitigate potential side effects. Think one scoop with each meal and snack.

Personally, I’ve also found the creatine loading phase has gifted me with some unpleasant gut cramps, not to mention frequent bathroom breaks considering all the water I was drinking along with the supplement. So I was relieved to hear that I could back off from loading, at the blessing of Mohr, who has heard of similar complaints before.

Also, adds Mohr, 'creatine won’t work without a solid nutrition plan and training', so whether you choose to creatine load or not, paying attention to what the rest of your diet and workout plan looks like is also key.

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