Do I need to do a ‘loading phase’ with creatine?

Georgina Roberts Updated by Georgina Roberts

The evidence suggests that there are little benefits in doing a ‘loading phase’ of creatine (consuming a high dose of creatine for 5-7 days followed by a lower maintenance dose). All evidence shows that a normal maintenance dose of 3–5g per day is the maximum needed to elicit benefits over time.

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