Sports Nutrition
Creatine Monohydrate: Dosing, Timing and Common Myths
20 August 2026 · 7 min read
Creatine monohydrate is the most researched form of creatine available. It is stored in muscle as phosphocreatine and contributes to short, high-intensity energy production.
A standard maintenance intake is around 3–5g per day. A loading protocol of roughly 20g per day split into four doses for five to seven days will saturate stores faster, but daily maintenance dosing reaches the same point within a few weeks.
Timing is flexible. Consistency day to day matters more than whether you take it before or after training.
Micronised monohydrate mixes more readily than standard grade but is chemically identical. Premium 'advanced' forms generally cost more without clear added benefit over monohydrate.
Maintain adequate fluid intake while supplementing. If you have kidney concerns or take prescribed medication, speak with your health professional first. Always read the label and follow the directions for use.
This article is general information only and is not medical advice, diagnosis or treatment. Supplements should not replace a balanced diet. Always read the label and follow the directions for use. Speak with your doctor or pharmacist before starting a new supplement, particularly if you are pregnant, breastfeeding, taking medication or managing a health condition.