Creatine is one of the most studied supplements in sports performance — and one of the few with consistent evidence behind it. Many athletes use creatine to improve strength, power, and muscle recovery, but there are still questions about safety, dosage, and who should (or shouldn’t) take it.

Here is a simple, evidence-based breakdown to help you decide whether creatine could be beneficial for your training.

How Much Creatine Should You Take?

The most common and well-researched protocol:

1. Loading Phase (optional)

• 0.3 g/kg/day

• For 5–7 days

• Quickly saturates muscle stores

Example:
70 kg person → 21 g/day split into 3–4 doses

2. Maintenance Phase

• 0.03 g/kg/day (≈ 3–5 g/day for most people)

• Maintains elevated muscle creatine levels

If you prefer not to load:

• simply take 3–5 g/day

• muscles will saturate in 3–4 weeks instead of one week

Timing

Research suggests timing isn’t critical, though:

• post-workout creatine may slightly accelerate initial uptake

• consistency matters more than timing

Bottom Line

Creatine monohydrate is:

• one of the most proven supplements for strength and power

• generally safe for healthy individuals

• effective across age groups

• inexpensive and easy to use

It may not be suitable for people with kidney issues, and individual responses vary.

If you’re considering creatine:

• evaluate your training goals

• start with a simple 3–5 g/day routine

• consult a healthcare professional if you have medical conditions

Used properly, creatine can be a powerful tool for performance, recovery, and muscle growth.