A creatine loading phase is when a person takes a higher dose than the maintenance level for several days. Proponents suggest this saturates the muscles with creatine, allowing people to experience ...

When a person begins to take creatine, they may experience some bloating during the loading phase. During this phase, they consume a daily dose of 20 grams (g) to 25 g of creatine for 5 to 7 days.

Taking creatine supplements is generally safe. That said, taking too much may not necessarily be better for your health and can also lead to unpleasant gastrointestinal symptoms. Creatine is one of ...

The recommended maintenance dose of creatine is 3-5 grams per day. Creatine should be taken with plenty of water, as it draws water into the muscles. The best time to take creatine is close to your ...