How Much Creatine Should You Take Per Day?

For most people, 3 to 5 grams of creatine monohydrate a day is the dose to aim for. Take it every day, including rest days, and your muscles will be fully topped up within a few weeks.

The daily maintenance dose: 3 to 5 grams

This is the range used in most creatine research and recommended by sports nutrition organizations for healthy adults. It's enough to keep your muscle creatine stores saturated over time. Taking more than that each day doesn't make it work better; your muscles can only hold so much, and the extra is simply excreted.

Do you need a loading phase?

No. A loading phase is a shortcut, not a requirement.

• With loading: about 20 grams a day, split into four doses of around 5 grams, for 5 to 7 days, then drop to 3 to 5 grams a day. Muscles saturate in about a week.
• Without loading: 3 to 5 grams a day from day one. Muscles saturate in about three to four weeks.

Both end up in the same place. Loading can cause stomach discomfort or bloating in some people, so many just start with the daily dose and stay patient.

When should you take it?

Whenever you'll remember. Timing matters far less than consistency. Taking creatine with a meal is a good habit, and some people like taking it around their workout. The only real mistake is skipping days.

Does body size matter?

Some research protocols scale the dose to body weight, and larger, more muscular athletes may sit toward the top of the range. For most people, a consistent dose in the 3 to 5 gram range is enough.

Do you need to cycle off?

There's no strong evidence that healthy people need to cycle creatine. Many take it continuously. If you have kidney problems or any medical condition, talk to your doctor before starting creatine.

Drink enough water

Creatine draws water into your muscle cells, so staying well hydrated is a good idea, especially if you train hard or it's hot out.

The easy way to hit 4.5g every day

Each PureChews sachet contains exactly 4.5g of creatine monohydrate in 3 gummies (1.5g each), right in the middle of the research-backed range. There's no scooping or guessing: one sealed sachet a day, 30 sachets per pouch, one month per pouch.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before use if you have a medical condition or are pregnant or nursing.