Understanding Creatine Loading and Maintenance: What You Need to Know

 

Creatine is one of the most widely studied and trusted nutritional compounds for supporting energy and overall wellbeing. While often associated with sports performance, creatine can also benefit everyday wellness, especially for those following plant-based or low-meat diets.

If you’re adding Nutraviva’s Creapure® Creatine Monohydrate to your daily routine, you might be wondering about the best way to take it. Should you "load" creatine, or is daily use enough? Let’s break it down.

 

What Is Creatine Loading?

The loading phase is a common approach where creatine is taken in higher amounts for a short period to quickly saturate your body’s creatine stores.

Typical loading phase:

- 20g of creatine per day

- Divided into 4 x 5g servings throughout the day

- Duration: 5–7 days

After this, users transition to a maintenance dose to keep creatine levels steady.

 

What Is the Maintenance Phase?

Once your creatine levels are saturated, a smaller daily amount is used to maintain those levels.

Typical maintenance dose:

- 5g per day

- Taken once daily

- Best taken consistently with or without food

 

Is Loading Necessary?

Not at all. While loading may help creatine powder work faster, taking a consistent 3–5g daily from the beginning will still saturate your stores, just over a few weeks instead of a few days.

Both approaches are effective. Choose the one that best fits your goals and lifestyle.

 

Tips for Taking Creatine:

- Stay well hydrated

- Try to take it at the same time each day (morning, post-meal, or post-exercise)

- Mix with water, juice, smoothies, but not with hot drinks

- No need to cycle on/off

Whether you choose a loading phase or stick with a steady daily dose, Nutraviva’s Creapure® Creatine Monohydrate is a clean, simple way to support your energy and wellness from the inside out.

As always, consult a health professional before starting any supplement. Creatine is best used  in conjunction with a balanced diet and appropriate exercise. This food supplement is not suitable for children under 15 years of age or for use during pregnancy or breastfeeding.

Disclaimer: Consult a health professional before starting any dietary supplement. Use in conjunction with a balanced diet and appropriate exercise. Not suitable for children under 15 years of age or for use during pregnancy or breastfeeding.