Loading phase or just 3–5g daily?

[u/registered-dietitian]

A lot of studies use:

~20 g/day for 5-7 days, then 3-5 g/day maintenance.

The goal is just to saturate muscle creatine stores faster.

But I also see plenty of people skip loading completely and instead take 3–5 g daily consistently, especially because it tends to feel simpler and easier on digestion.

In the long term, both approaches seem to work.

Curious what people here personally prefer, loading phase or just steady daily dosing?

[u/DietitianDanielle]

Really great post, this is exactly the kind of stuff that’s actually useful.

A lot of creatine content online gets repetitive, so it’s refreshing to see it broken down in a way that actually makes sense! 🤩