Question 1

Do I need to do a loading phase?

Accepted Answer

No. Loading (0.3g per kg per day for 5-7 days) saturates your muscles in about a week, while a steady 3-5g daily dose reaches the same saturation in roughly 4 weeks. The end state is identical — loading just gets you there faster. If the higher loading doses upset your stomach, skip loading entirely and take the maintenance dose from day one.

Question 2

Why is creatine dosed in multiple doses during loading?

Accepted Answer

Splitting the loading total into 4 doses spread through the day improves absorption and dramatically reduces the gastrointestinal discomfort some people experience with large single doses. A 20g single dose is far more likely to cause bloating or cramping than 4 doses of 5g. During maintenance a single daily dose is fine.

Question 3

Does creatine cause water retention or weight gain?

Accepted Answer

Creatine draws water into muscle cells, which typically adds 1-2kg of body weight in the first weeks. This is intracellular water stored alongside the extra creatine — not fat, and not bloating under the skin. For most training goals this is a feature: better-hydrated muscle cells are an anabolic environment. The weight reverses within weeks if you stop supplementing.

Question 4

Is creatine safe for my kidneys?

Accepted Answer

In healthy adults, decades of research including long-term trials have found no evidence of kidney harm at recommended doses. Creatine raises blood creatinine — a marker doctors use to screen kidney function — because creatinine is a breakdown product of creatine, which can cause false alarm on blood panels. Tell your doctor you supplement. People with pre-existing kidney disease should consult a physician before use.

Question 5

Which form of creatine should I take?

Accepted Answer

Creatine monohydrate. It is the form used in nearly all of the research, the cheapest, and the most stable. Marketing claims for other forms — hydrochloride, buffered, ethyl ester, "micronized" beyond mixability — have not demonstrated superior muscle saturation or outcomes in head-to-head trials. Micronized monohydrate simply mixes more easily; the molecule is the same.

Question 6

Why is creatine not working for me?

Accepted Answer

About 20-30% of people are "non-responders" — typically those whose muscle creatine stores are already near saturation from a high-meat diet. Vegetarians and vegans usually see the largest response because their baseline stores are lowest. Give it 4+ weeks at a consistent daily dose before judging, and remember its effects show up in repeated high-intensity efforts, not single maximal lifts.

Creatine Dose
Loading & Maintenance Protocol

Why Creatine Works

The Two Protocols

Timing and Absorption

Formula

Loading vs Steady-Dose Protocols

Tips & Limitations

Medical Disclaimer

Frequently Asked Questions