4 Things You Should Know About The Creatine Loading Phase

If you’ve ever searched for ways to build muscle, improve your workouts, or boost your performance at the gym, chances are you’ve heard of creatine. It’s one of the most researched and widely used supplements in sports and fitness (1, 2, 3). But there’s one part of taking creatine that confuses a lot of people — the creatine loading phase.

Our guide breaks it all down in a way that’s easy to understand and based on real questions people ask — like “Can I skip the creatine loading phase?” or “How do I know if creatine is loaded?” Let’s check it out!

1. What Is the Creatine Loading Phase — and Is It Worth It?

The creatine loading phase is a short period (usually 5 to 7 days) where you take a higher dose of creatine to quickly saturate your muscles (4, 5, 6) .

Most people take 20 grams per day during this phase, split into 4 doses of 5 grams throughout the day (e.g., morning, before workout, after workout, evening). After that, you move to a maintenance dose of 3 to 5 grams daily.

So, is creatine loading worth it?

Yes, if you want faster results. Some studies show that creatine loading increased free creatine in the muscles and total creatine (7, 8, 9, 10, 11). The loading phase helps you reach full muscle saturation within a week. Instead of waiting 3–4 weeks with a smaller daily dose. You may notice some of these, after your muscles are loaded:

• Better strength and power output (12, 13, 14, 15).

• Quicker recovery after workouts

• Slight increase in muscle size. This could be because of water retention

  
  

Some studies didn't show any impact on endurance training exercises (17). Interestingly, a study reported that creatine loading helped men with anerobic running, but not women (18). You can skip the loading phase and still get the same benefits, just a bit slower. Therefore, creatine loading doesn't have any specific benefit.

2. Can I Skip the Creatine Loading Phase?

This is one of the most common questions I get asked by people:

Short answer: Yes, you can skip it.

The loading phase creatine method is not required to see benefits — it just gets you there faster. If you prefer a more gradual approach, taking 3 to 5 grams per day from the start will still work. You’ll likely see results in about 3 to 4 weeks instead of 7 days.

If you skip the loading phase, you may have fewer side effects, like bloating or digestive discomfort.

3. How Much Creatine Should You Take; And Can You Miss Days?

The amount of creatine you should take depends on whether you’re loading or maintaining:

Phase	Dosage
Loading Phase	20g per day (4x 5g doses)
Maintenance	3–5g per day (single dose)

Can I skip creatine for 5 days?

If you miss a few days, don’t panic. Creatine builds up in your muscles over time and doesn’t disappear overnight. Skipping 1–5 days won’t ruin your progress, but you should try to stay consistent for the best results.

If you're in the loading phase, just pick up where you left off. If you're on maintenance, just resume your daily 3–5 grams.

4. What Are the Side Effects of Creatine Loading — And Who Benefits Most?

While creatine is safe and well-researched, taking high doses during the loading phase can cause minor side effects for some people, such as:

• Bloating or water retention. Here are 10 signs of an unhealthy gut.

• Mild stomach cramps

• Diarrhoea if taken in larger quantities without enough water or on an empty stomach (19, 20)

  
  

These symptoms usually go away after the first few days or when you switch to the lower maintenance dose. But, if any issues persist, please talk to a doctor.

Who benefits the most from creatine loading?

• Athletes or gym-goers wanting fast results

• Beginners starting strength training

• Vegetarians or vegans, since creatine is mostly found in meat

• Anyone doing high-intensity or explosive workouts

  
  

People with kidney issues should be careful before using any supplement. Read our blog on “Do protein powders increase the risk of kidney disease?”

How to Know If Creatine Is Working (Or “Loaded”)?

Here are a few signs:

• Increased weight: You might gain 1–3 lbs of water weight within a week (21, 22, 23, 24). But it does not affect intra- and extracellular water.

• Better performance: You notice more reps, less fatigue, or quicker recovery in your workouts.

• Pumped feeling: Some people feel fuller muscles due to increased intracellular water.

  
  

  Here are some tips to choose the best pre-workout supplements.

  
  

You don’t need to “feel” anything immediately.

Creatine isn’t like caffeine — its effects build gradually. But if you’re lifting harder and recovering faster within 1–2 weeks, that’s a good sign it’s working.

What Does Research Say About the Creatine Loading Phase?

Research shows that both loading and non-loading methods work. But the loading phase gets you to full muscle saturation faster.

In a study published in the Journal of Applied Physiology, participants who used the loading phase saw quicker performance improvements in sprinting and weightlifting tasks compared to those who didn’t. However, both groups reached similar levels of performance after about 30 days.

So if you're asking, “Is creatine loading worth it?”  it depends on your goals and how fast you want to get results.

Final Thoughts: Should You Load Creatine or Not?

The creatine loading phase is safe, effective, and great for people who want quicker gains. But it's not required. Here are a few key points to remember about the creatine loading phase:

• A loading phase for creatine is 20-25 g/day split into 4 doses for 5–7 days.

• You can skip the loading phase and still see results in 3–4 weeks.

• Side effects are mostly digestive and may reduce with time or with smaller doses.

• Creatine is best taken with water and carbs (like juice or a meal).

• Consistency matters more than perfection.

  
  

Need help choosing the right type of creatine? Read our blog on creatine powder. Drop a comment to share your experience with creatine, and don’t forget to drink enough water while using creatine!