While it's possible to maximize your creatine stores slowly over several weeks, a 5- to 7-day loading phase of 20 grams daily, followed by lower doses to maintain high levels is safe and the fastest way to maximize your muscle stores and reap creatine's benefits.

Do you need to overload creatine?

No, you do not need to load creatine. Many studies use either a straight dose of 5-10g daily, or even smaller amounts (2-3g). These studies also note benefits with creatine supplementation.

What happens if you overload creatine?

Creatine loading can result in a significant gain in body weight due to an increase in both muscle mass and water intake into your muscles. While harmless, this increase in body weight may cause bloating.