Should you load creatine? How much creatine should you take during a loading phase? And how long does a creatine loading phase last?

If you've recently started researching creatine, you've probably come across the term "creatine loading phase."

Unlike the simple approach of taking 3–5 g of creatine every day, a loading phase involves taking a larger amount of creatine for a short period to increase muscle creatine stores more quickly.

The good news?

You don't have to load creatine.

A loading phase is optional. You can simply take 3–5 g of creatine monohydrate every day and gradually increase your muscle creatine stores over time.

However, if you want to reach muscle creatine saturation more quickly, a traditional loading protocol can be useful.

In this guide, we'll explain:

What a creatine loading phase is
How much creatine to take during loading
How long to load creatine
Whether creatine loading is necessary
Creatine loading vs daily supplementation
How to take creatine during a loading phase
What happens after the loading phase
Whether creatine loading causes weight gain
How to continue taking creatine after loading
The best creatine for loading

And, of course, we'll show you how to use Pure Product Australia's Creatine Monohydrate as part of a simple creatine routine.

Shop Pure Product Australia Creatine Monohydrate →

What Is a Creatine Loading Phase?

A creatine loading phase is a short period where you consume a higher daily amount of creatine than the usual maintenance dose.

The goal is simple:

Increase muscle creatine stores more quickly.

A commonly studied loading protocol is approximately:

20 g of creatine per day for 5–7 days

The daily amount is usually divided into several smaller servings rather than taken all at once.

After the loading phase, you reduce your intake to a maintenance dose of approximately:

3–5 g of creatine per day

Research has shown that a loading protocol can increase muscle creatine stores more rapidly than taking a small daily dose without loading. However, both approaches can ultimately increase muscle creatine stores.

How Does Creatine Loading Work?

To understand creatine loading, it's useful to understand what happens to creatine inside your muscles.

Your muscles store creatine primarily as free creatine and phosphocreatine.

Phosphocreatine helps your body regenerate ATP, the energy source used during short, high-intensity activities.

When you supplement with creatine, you increase the amount of creatine available to your muscles.

A loading phase provides a larger amount of creatine over a short period, helping muscle creatine stores become elevated faster.

This can be particularly useful if you're starting supplementation shortly before:

A new training program
A competition
A sporting event
A strength-focused training block
A high-intensity training period

How Much Creatine Should I Take During a Loading Phase?

There are two commonly used approaches.

Option 1: Standard Loading Protocol

A traditional approach is:

Approximately 20 g per day for 5–7 days

Rather than taking 20 g in one serving, divide it throughout the day.

For example:

5 g × 4 servings = 20 g per day

You could take:

5 g with breakfast
5 g around lunch
5 g before/after training
5 g with dinner

After 5–7 days, move to:

3–5 g per day

Creatine Loading Based on Body Weight

Another approach is to calculate your loading dose based on body weight.

A commonly studied loading protocol is approximately:

0.3 g of creatine per kg of body weight per day

for around 5–7 days.

For example:

Body Weight	Approx. Daily Loading Dose
60 kg	18 g
70 kg	21 g
80 kg	24 g
90 kg	27 g
100 kg	30 g

The daily amount should be divided into smaller servings.

However, you don't necessarily need to calculate your exact body-weight-based loading dose.

For most recreational gym-goers, a simple approach such as 20 g per day divided into four 5 g servings is easier to follow.

How Long Should a Creatine Loading Phase Last?

A traditional creatine loading phase usually lasts:

5–7 days

After that, there is generally no reason to continue taking a high loading dose.

Instead, transition to:

3–5 g per day

The purpose of the loading phase is to increase muscle creatine stores quickly.

Once those stores are elevated, a lower maintenance dose can help maintain them.

Do You Need to Load Creatine?

No.

This is one of the most important things to understand about creatine.

Creatine loading is optional.

You can simply take:

3–5 g every day

without doing a loading phase.

Your muscle creatine stores will increase gradually.

The main difference is how quickly your muscles become saturated.

With loading:

Higher intake → faster increase in muscle creatine stores.

Without loading:

Lower daily intake → slower increase in muscle creatine stores.

In the long term, both approaches can increase muscle creatine stores when supplementation is taken consistently.

Creatine Loading vs No Loading

Here's a simple comparison:

	Creatine Loading	No Loading
Daily dose	~20 g/day	3–5 g/day
Duration	5–7 days	Ongoing
Muscle saturation	Faster	More gradual
Maintenance dose	3–5 g/day	3–5 g/day
Necessary?	No	No
Easier routine	❌	✅
Best for	Faster saturation	Simple long-term use

Which should you choose?

If you want simplicity, choose:

3–5 g every day.

If you want to increase muscle creatine stores more quickly, you can consider a loading phase.

What Happens After the Creatine Loading Phase?

Once your 5–7 day loading phase is complete, you should reduce your daily intake.

Loading phase:

Approximately 20 g/day

Maintenance:

3–5 g/day

There is generally no advantage to continuing the high loading dose indefinitely.

The maintenance phase is designed to help maintain elevated muscle creatine stores.

Can You Take Creatine Loading Doses All at Once?

It is generally better to divide the loading dose throughout the day.

For example, rather than taking 20 g in a single serving:

Try:

5 g × 4 servings

This can make the loading phase easier on your digestive system.

Large single servings may increase the likelihood of gastrointestinal discomfort in some people.

If you experience digestive discomfort during loading, reducing the amount per serving and spreading it across the day can help.

When Should I Take Creatine During a Loading Phase?

There is no single perfect time.

During a loading phase, the most important factor is getting your total daily amount consistently.

You can spread your servings throughout the day.

For example:

Morning

5 g creatine with breakfast.

Lunch

5 g creatine with lunch.

Around Training

5 g before or after your workout.

Evening

5 g with dinner or your evening shake.

After the loading phase, return to:

3–5 g once per day.

For more information, read our guide:

When Should I Take Creatine? →

Can I Take Creatine With Protein During Loading?

Yes.

Creatine can be mixed with your protein shake.

For example:

Post-workout shake

Whey Protein Isolate
5 g creatine
Water or your preferred liquid

This can be a convenient way to get one of your creatine servings during a loading phase.

Shop Pure Product Australia Whey Protein Isolate →

And:

Shop Pure Product Australia Creatine Monohydrate →

Does Creatine Loading Make You Gain Weight?

You may notice an increase in body weight when you start creatine, particularly during a loading phase.

This is largely because increasing muscle creatine stores can also increase water stored within muscle tissue.

This is not the same thing as gaining body fat.

Some people may notice:

Higher body weight
Fuller-looking muscles
Increased muscle water content

The amount of weight change varies from person to person.

If you're preparing for a weight-class sport, such as powerlifting or combat sports, you may want to consider this potential increase in body weight when deciding whether to use a loading protocol.

Does Creatine Loading Make You Look Bloated?

This is a common concern.

Creatine increases water stored within muscle cells, but this should not be confused with simply retaining water underneath the skin.

Some people notice their muscles look fuller after starting creatine.

Others may experience temporary gastrointestinal discomfort if they consume large servings during a loading phase.

If you don't like the idea of loading, there's nothing wrong with simply taking:

3–5 g per day

and allowing your muscle creatine stores to increase gradually.

Is Creatine Loading Better for Muscle Growth?

Creatine loading itself does not automatically build more muscle.

The main advantage of loading is that it can increase muscle creatine stores faster.

Once muscle stores are elevated, the focus should return to:

Progressive resistance training
Adequate protein
Appropriate calorie intake
Recovery
Sleep
Consistent creatine supplementation

Creatine can support training performance, but it is not a substitute for a good training program.

Is Creatine Loading Better for Strength?

Creatine supplementation can support high-intensity exercise performance.

A loading phase may allow you to increase muscle creatine stores more quickly.

However, taking more creatine does not mean you will automatically become stronger overnight.

Your strength improvements will still depend on:

Your training program
Technique
Recovery
Nutrition
Genetics
Training experience
Consistency

Creatine is a tool to support your training—not a replacement for training.

Who Should Consider a Creatine Loading Phase?

A loading phase may be useful for people who:

Are starting creatine for the first time
Want to increase muscle creatine stores quickly
Have an upcoming competition
Are starting an intensive training block
Want to reach creatine saturation sooner

However, loading is not necessary for beginners or experienced gym-goers.

For everyday training, the simplest option remains:

3–5 g of creatine every day.

Who Doesn't Need to Load Creatine?

You probably don't need a loading phase if:

You're not in a hurry
You're starting a long-term creatine routine
You prefer a simple supplement schedule
You experience digestive discomfort from larger doses
You're happy to take 3–5 g daily

For many people, this is the easiest approach.

How to Load Pure Product Australia Creatine

Pure Product Australia Creatine Monohydrate contains 100% pure micronised creatine monohydrate.

For a traditional loading protocol, you could divide your daily intake into several servings.

Example:

Day 1–7

5 g × 4 servings = approximately 20 g/day.

Then transition to:

Day 8 onwards

3–5 g once per day.

Pure Product Australia's creatine is easy to mix with:

Water
Juice
WPI
Smoothies
Your favourite shake

Shop Creatine Monohydrate →

What If I Don't Want to Load Creatine?

That's completely fine.

You can skip the loading phase entirely.

Simply take:

3–5 g of creatine every day.

This approach is easier, requires fewer servings and can still increase muscle creatine stores over time.

For many people, this is the preferred approach.

Creatine Loading: Common Mistakes to Avoid

1. Taking the Entire Loading Dose at Once

Don't assume that 20 g needs to be consumed in one serving.

Divide it into smaller servings throughout the day.

2. Continuing the Loading Dose for Weeks

The loading phase is short.

After approximately 5–7 days, transition to 3–5 g per day.

3. Only Taking Creatine on Training Days

Creatine is generally taken daily, including rest days.

4. Thinking More Creatine Means Better Results

More isn't automatically better.

Once muscle creatine stores are elevated, continuing with very high doses isn't generally necessary for standard supplementation.

5. Forgetting About Hydration

When training hard and using supplements, maintaining adequate fluid intake is important, particularly in hot conditions.

Creatine Loading Frequently Asked Questions

How much creatine should I take during loading?

A traditional protocol uses approximately 20 g per day, usually divided into four 5 g servings, for 5–7 days.

How long should I load creatine?

A traditional creatine loading phase lasts approximately 5–7 days.

Do I have to load creatine?

No. Loading is optional.

Can I take 5 g of creatine every day without loading?

Yes. This is one of the simplest ways to use creatine.

Is creatine loading safe?

Creatine monohydrate has been extensively studied and is generally well tolerated in healthy adults at commonly studied doses. If you have a medical condition or concerns about creatine supplementation, speak with a qualified healthcare professional before starting.

Can I take creatine before bed during loading?

Yes. The exact timing is less important than reaching your intended daily intake.

Can I take creatine with WPI?

Yes. Creatine can be mixed with whey protein.

Shop Pure Product Australia WPI →

Does creatine loading cause fat gain?

Creatine itself does not directly cause body-fat gain. You may notice an increase in body weight due to increased water stored in muscle.

What should I do after loading creatine?

Switch to a maintenance intake of approximately 3–5 g per day.

Creatine Loading Phase: The Simple Plan

If you want to use a traditional loading protocol, here's an easy example:

Days 1–7

20 g creatine per day

Divide into:

5 g breakfast
5 g lunch
5 g around training
5 g dinner

Day 8 onwards

3–5 g creatine per day

Take your daily serving at any convenient time.

Creatine Loading vs Daily Creatine: Which Is Best?

There is no need to make creatine complicated.

Want faster muscle creatine saturation?

Consider loading for 5–7 days.

Want the simplest routine?

Take 3–5 g every day.

Both approaches can work.

The biggest factor is consistency.

Why Choose Pure Product Australia Creatine?

Pure Product Australia provides a straightforward approach to creatine supplementation.

Our Creatine Monohydrate contains:

100% pure creatine monohydrate
Micronised powder
Pharmaceutical-grade quality
No unnecessary fillers
No artificial colours
No unnecessary additives
Easy mixing
Australian-made and packed

If you're looking for a simple and effective everyday creatine, explore:

Pure Product Australia Creatine Monohydrate →

For people looking for an advanced creatine formula, Pure Product Australia also offers:

Crea-PCr® →

You can also browse the complete:

Pure Product Australia Creatine Collection →

Related Creatine Guides

Continue learning about creatine with these Pure Product Australia guides:

What Is Creatine?

Learn what creatine is, how it works and why it is one of the most researched sports supplements.

How Much Creatine Should I Take?

Understand daily creatine dosage, maintenance doses and loading protocols.

When Should I Take Creatine?

Learn whether creatine is better before or after training and how to build a consistent routine.

Creatine Monohydrate vs Other Creatine

Compare creatine monohydrate with creatine HCl, buffered creatine and other forms.

Creatine Loading Phase: Final Verdict

A creatine loading phase is optional, not essential.

If you want to increase your muscle creatine stores more quickly, a traditional approach is:

Approximately 20 g per day for 5–7 days

Split into several smaller servings.

After the loading phase:

3–5 g per day

Alternatively, skip loading completely and simply take 3–5 g of creatine monohydrate every day.

For most people, the simplest routine is often the easiest to maintain.

Ready to start?

Shop Pure Product Australia's 100% Pure Creatine Monohydrate:

SHOP CREATINE MONOHYDRATE →

Or explore the complete:

PURE PRODUCT AUSTRALIA CREATINE RANGE →

Train consistently. Supplement intelligently. Keep it simple.

This article is for general educational purposes only and is not intended to provide medical advice. Creatine is not suitable for everyone. If you have a medical condition, take medication, are pregnant or breastfeeding, or have concerns about using creatine, consult a qualified healthcare professional before supplementation.