How much creatine per day?
In studies, creatine monohydrate is most often used at 3 to 5 g per day, every day, including non-training days. The International Society of Sports Nutrition (ISSN) lists this daily dose as typical for most adults, regardless of sex.
Larger daily doses have not given better results in studies, because muscles only fill up to a certain limit. What the body does not store is excreted in urine. The calculator therefore does not tie the daily dose to your weight, but it does calculate the loading phase per kilogram.
Loading phase: yes or no?
A loading phase means a few days of a larger dose so that creatine stores in the muscles fill faster. The ISSN lists 0.3 g per kilogram of body weight per day (about 23 g at 75 kg), split into four doses, for 5 to 7 days. After that you switch to 3–5 g per day.
A loading phase is not necessary. At 3 g per day the muscle stores fill in about 28 days, and the end result is the same. Some people notice bloating with larger doses, so many prefer to start straight with the daily dose.
| Weight | Per day | Per dose (4 times) |
|---|---|---|
| 60 kg | 18 g | about 5 g |
| 75 kg | 23 g | about 6 g |
| 90 kg | 27 g | about 7 g |
When and how to take creatine
The time of day is not crucial – what matters is that you take it every day. Many people stir it into a post-workout drink, yoghurt or breakfast. Creatine monohydrate is the most researched form and dissolves well in water if you stir it.
Creatine is not a protein but a substance the body makes from amino acids, and we also get it from meat and fish. Drink enough fluids through the day while taking it. Follow the recommended daily amount on the label; with kidney disease, during pregnancy or breastfeeding, talk to your doctor first.
Frequently asked questions
How much creatine per day?
In studies, creatine monohydrate is most often used at 3–5 g per day, every day. Follow the recommended daily amount on the product label.
Do I need a loading phase?
No. A loading phase fills muscle stores in 5–7 days, and without it they fill in about 28 days. The end result is the same.
When should I take creatine – before or after training?
The timing is not crucial. What matters is that you take it every day, including non-training days. Many people stir it into a post-workout drink or breakfast.
Is creatine suitable for women too?
Yes, the dose is the same as for men, 3–5 g per day. During pregnancy and breastfeeding, talk to your doctor before taking it.
Do I need to drink more water with creatine?
Creatine binds some water in the muscles, so it makes sense to drink enough fluids through the day. How much water per day suits you, you can work out with the water calculator in Junai Lab.
Sources
- Kreider RB et al. – ISSN Position Stand: safety and efficacy of creatine supplementation (2017)
- Antonio J et al. – Common questions and misconceptions about creatine supplementation (2021)
- Hultman E et al. – Muscle creatine loading in men (1996)
- EFSA – Scientific Opinion on creatine and physical performance (2011)
Updated: October 2026
For information only, not a substitute for medical advice.