How Much Creatine Per Day? The 5g Rule Explained

Short answer: most adults take 3–5 grams of creatine monohydrate per day, every day. 5g is the amount used in most research and the amount in one scoop of Nutri77 Creatine Monohydrate. You don't need to cycle it, and a loading phase is optional.

Why 5 grams?

Your muscles store creatine, and they can only hold so much. A daily 3–5g serving tops up those stores and keeps them full. Most studies on strength, power and workout performance use doses in this range, which is why 5g has become the standard serving size on most labels.

Taking more than that each day doesn't fill your muscles any further. It just means more of it gets excreted.

Do you need a loading phase?

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

• With loading: about 20g a day, split into four 5g servings, for 5–7 days, then 3–5g a day after that. Muscle stores fill in about a week.
• Without loading: 3–5g a day from day one. Muscle stores fill in about 3–4 weeks.

Both routes end up in the same place. Skipping the loading phase is simpler and easier on your routine. Read more in Creatine Loading Phase: Do You Actually Need It?

Does body weight change the dose?

Larger, very muscular athletes sometimes use up to about 0.1g per kilogram of body weight per day. For most people, though, a single 5g scoop is enough. If you're unsure what's right for you, ask your healthcare provider.

When should you take it?

Timing matters much less than consistency. Before or after training both work. On rest days, take it at any time that fits your routine. The important part is taking it daily. See Creatine Before or After Workout.

How to take 5g

1. Add one level scoop (5g) to 8–12 oz of water, juice or a shake.
2. Stir well. Room-temperature or warm liquid dissolves it faster. Here's our mixing guide.
3. Drink it, and keep drinking water through the day.

How long does one tub last?

A 500g tub at 5g per day gives you 100 servings, a little over three months.

FAQ

Is 5g of creatine a day enough?

Yes. 3–5g a day is the standard maintenance dose used in most research.

Can I take 10g of creatine a day?

Some large athletes do, but most people don't need more than 5g once their muscles are saturated.

Should I take creatine on rest days?

Yes. Daily intake keeps muscle stores full, so take your 5g on rest days too.

Do I need to cycle off creatine?

There's no need to cycle creatine monohydrate. Most people take it continuously.

‡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. Talk to your healthcare provider before starting any supplement, especially if you have a medical condition.