Optimal Creatine Monohydrate Loading Protocol for Maximum Results
The ideal way to load creatine monohydrate is to consume 20 g/day divided into four equal doses of 5 g for 5-7 days, followed by a maintenance phase of 3-5 g/day as a single dose. 1
Loading Phase Protocol
Initial Loading (Days 1-7):
- Dosage: 20 g/day total
- Frequency: Divided into 4 equal doses of 5 g each
- Duration: 5-7 days
- Timing: Spread throughout the day (e.g., morning, midday, evening, before bed)
Enhancement Strategy:
- Take each dose with a mixed protein/carbohydrate source (~50 g of protein and carbohydrate) to enhance muscle creatine uptake via insulin stimulation 1
- Maintain adequate hydration throughout the loading phase
Maintenance Phase Protocol
After Loading (Ongoing):
- Dosage: 3-5 g/day
- Frequency: Single daily dose
- Duration: For the duration of desired supplementation period
- Timing: Consistent time each day (often post-workout or with a meal)
Alternative Loading Approaches
If you prefer a more gradual approach with fewer potential side effects:
- Gradual Loading: 3 g/day for 28 days will achieve similar total creatine concentration increases (~20%) but more gradually 2
- No Loading: You can skip the loading phase entirely and just take 3-5 g/day, though it will take approximately 4 weeks to fully saturate muscle stores
Expected Results
When following the recommended protocol:
- Muscle total creatine concentration increases by approximately 20% after the 6-day loading phase 2
- Enhanced high-intensity, short-duration exercise performance
- Improved training capacity for strength and power activities
- Potential increases in lean body mass (partly due to water retention initially)
Important Considerations
Potential Side Effects:
- Water retention of 1-2 kg during the first week (temporary) 1
- Possible gastrointestinal discomfort during loading phase
Special Populations:
- Individuals with kidney disease: Those with pre-existing kidney disease (eGFR <60 mL/min/1.73m²) should generally avoid creatine supplementation 3
- Older adults: May particularly benefit from creatine supplementation to counteract age-related decreases in muscle creatine, muscle mass, and strength 4
Supplement Quality:
- Choose pharmaceutical-grade creatine monohydrate (the most studied form)
- Other forms like creatine ethyl ester have not shown added benefits over monohydrate 5
Return to Baseline
If supplementation is discontinued, muscle creatine levels will gradually return to baseline after approximately 30 days 2, with a corresponding increase in urinary creatinine excretion during this period.
By following this evidence-based protocol, you can optimize creatine uptake in muscle tissue and maximize the performance benefits of creatine supplementation.