Creatine loading phase
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How to load creatine
- Take about 0.3 g per kg of body weight per day (roughly 20 g for most people).
- Split it into 4 doses across the day with meals.
- Continue for 5 to 7 days.
- Drop to 3 to 5 g a day for maintenance.
Loading vs no loading
| Loading | No loading | |
|---|---|---|
| Time to saturation | ~5–7 days | ~3–4 weeks |
| Water weight early on | More (often 1–2 kg) | Less, more gradual |
| Stomach upset | More common | Rare |
| Long-term results | Same | Same |
| DHT signal (2009 study) | Seen during loading | Not seen at 5 g/day (2025 trial) |
Should you load if you're worried about hair?
The only study that ever linked creatine to a DHT increase used a 25 g/day loading phase. The 2025 trial at 5 g/day found nothing. If you're genetically prone to hair loss, skipping loading costs you nothing but a few weeks. Creatine and DHT.
When loading makes sense
If you have a competition or testing block coming up in the next couple of weeks and want the full effect fast, loading is a reasonable tool. Otherwise, start at 3 to 5 g and be patient.
| Pick | Best for | Form | Testing | Price | |
|---|---|---|---|---|---|
| Thorne Creatine | Best certified basic | Unflavored powder | NSF Certified for Sport | $$ | View |
| Optimum Nutrition Micronized Creatine | Best value name brand | Micronized powder | Check label for current testing | $ | View |
| Nutricost Creatine Monohydrate | Best budget | Powder, large tubs | Third-party tested (see brand) | $ | View |
Frequently asked questions
Is a creatine loading phase necessary?
No. It speeds up saturation but long-term results are the same.
How long is the creatine loading phase?
Usually 5 to 7 days at about 20 g a day.
Does loading creatine cause hair loss?
There's no evidence it causes hair loss. The 2009 DHT increase was seen during loading, so people worried about hair often skip it.
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