How much creatine should I take, and do I need a loading phase?Updated 18 days ago
Take 1 scoop (5 g) daily. You do not need a loading phase. Some people choose a short-term higher-dose “loading” approach, but we don’t specifically recommend it because consistent daily 5 g dosing is simple, well-tolerated for most people, and reliably builds your muscle creatine stores over time.