Question 1

How much creatine should I take per day?

Accepted Answer

For maintenance dosing, the International Society of Sports Nutrition (ISSN) recommends 3–5 grams of creatine monohydrate per day. For individuals over 90 kg (200 lbs), 5g daily is preferred. A weight-based approach of 0.03g/kg/day can also be used for personalized dosing.

Question 2

What is a creatine loading phase and is it necessary?

Accepted Answer

A creatine loading phase involves taking 0.3g/kg/day (typically 20–25g) split into 4 equal doses for 5–7 days. This saturates muscle creatine stores in about one week. Loading is not required — you can achieve the same saturation with 3–5g/day, but it takes approximately 28 days instead of 5–7 days.

Question 3

When is the best time to take creatine?

Accepted Answer

Research published in the Journal of the International Society of Sports Nutrition suggests taking creatine close to exercise (before or after) may be slightly more effective than at other times. Taking creatine with a carbohydrate-containing meal can improve uptake by approximately 25% due to insulin-mediated transport into muscle cells.

Question 4

Does creatine help with cognitive function?

Accepted Answer

Yes. A systematic review published in Experimental Gerontology found that creatine supplementation at 5g/day improved short-term memory and reasoning in healthy adults. The brain uses approximately 20% of the body's energy, and creatine helps maintain cellular ATP levels during cognitively demanding tasks. Benefits appear strongest in sleep-deprived or stressed individuals.

Question 5

Do I need to cycle creatine?

Accepted Answer

No. According to the ISSN's 2017 position stand, there is no scientific evidence that cycling creatine (taking breaks) is necessary or beneficial. Creatine monohydrate has been studied continuously for up to 5 years with no adverse effects reported. Daily supplementation of 3–5g is safe for long-term use.

Protocol	Daily Dose	Duration	Time to Saturation	Best For
Loading Phase	0.3g/kg/day (4 doses)	5–7 days	~5–7 days	Athletes wanting fast results
Maintenance	3–5g/day (single dose)	Ongoing	~28 days	General fitness, long-term use
Cognitive Support	5g/day	Ongoing	~28 days	Focus, memory, non-athletes

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