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The ISSN position stand describes a creatine-loading protocol and a slower, lower-dose alternative. This guide sets out both, with their research context and the authorised EU wording shown separately.
How creatine actually works in your muscles
Before getting into loading versus no-loading, it helps to understand what saturation means. Your muscles store creatine (primarily as phosphocreatine) up to a limit: the ISSN position stand on creatine says the upper limit of creatine storage appears to be about 160 mmol/kg of dry muscle mass in most individuals. Creatine monohydrate is described in the same position stand as the most extensively studied form of creatine for use in nutritional supplements.
The ISSN position stand on creatine describes loading as its most effective protocol for muscle creatine stores, and describes 3 g/day for 28 days as an alternative protocol that gives a more gradual rise.
The loading protocol: fast track to saturation
A loading phase is a short period of higher intake; the protocol the ISSN position stand on creatine lists is set out below. After that initial phase, the ISSN position stand on creatine describes a maintenance dose of 3–5 g per day.
What does the ISSN position stand say about loading?
The ISSN position stand on creatine lists 5 g of creatine monohydrate (or approximately 0.3 g/kg body weight) four times daily for 5–7 days as the loading protocol.
What to expect during the loading week
- Fluid retention and weight gain. The ISSN position stand on creatine notes that creatine monohydrate has osmotic properties and that initial loading studies reported short-term fluid retention of about 0.5–1.0 L, generally proportional to the acute weight gain observed. It describes weight gain as the only consistently reported side effect of creatine supplementation.
- Reports of digestive upset and cramping. The ISSN position stand on creatine says that rare case reports described in the literature without rigorous, systematic causality assessments have been refuted in numerous well-controlled clinical studies showing that creatine supplementation does not increase the incidence of musculoskeletal injuries, dehydration, muscle cramping or gastrointestinal upset.
The no-loading approach: slow and steady
The alternative is to skip the loading phase. The ISSN position stand on creatine describes taking 3 g/day for 28 days as an alternative protocol with a more gradual rise in muscle creatine content.
For most people who train consistently and are not preparing for a specific event in the next fortnight, the no-loading approach is one option. It involves no dedicated week of high doses.
Who might prefer no-loading?
- Anyone who would rather not take several servings a day
- People who would rather avoid the short-term weight gain described above (for example, if they compete in a weight-class sport)
- Those who prefer a simpler, lower-commitment daily routine
- Anyone starting creatine well ahead of a specific goal, where a gradual build-up over several weeks is not an issue
Loading vs no-loading: a clear comparison
It is worth laying this out plainly, because a lot of marketing muddies the water here:
- Protocol length (ISSN position stand): loading — 5–7 days. 3 g/day alternative — 28 days.
- Daily dose during the loading phase (ISSN position stand): 5 g of creatine monohydrate four times daily.
- Maintenance figure (ISSN position stand on creatine, once muscle creatine stores are fully saturated): generally 3–5 g/day.
- Cost: loading uses significantly more creatine in week one — worth factoring in.
Do you need to cycle creatine?
The protocols listed in the ISSN position stand on creatine do not include cycling on and off. It says that once muscle creatine stores are fully saturated they can generally be maintained by ingesting 3–5 g/day, and that once stores are elevated it generally takes 4–6 weeks for them to return to baseline after supplementation stops. It also says no evidence has suggested that muscle creatine levels fall below baseline after cessation. For more detail on dosing, see our creatine dosage guide.
Does timing matter during loading?
During the loading phase, the priority is simply spreading your servings evenly across the day. During maintenance, people take it at different times — some pre-workout, some post-workout, some with breakfast. Our guide on creatine timing goes deeper if you want to optimise around your training.
Practical protocols at a glance
If you choose to load
- Take about 5 g of creatine monohydrate four times per day (with meals or snacks) for five to seven days.
- After the loading week, the ISSN position stand on creatine says stores can generally be maintained by ingesting 3–5 g/day.
- Stay consistent through the loading week.
- Keep well hydrated throughout.
If you skip loading
- Instead of loading, the ISSN position stand on creatine describes taking 3 g/day of creatine monohydrate for 28 days.
- It describes this as a more gradual increase in muscle creatine content than loading gives.
- These are published protocols, not personalised instructions.
The honest bottom line
Loading is one protocol people choose when they are working to a short deadline, perhaps a competition or a key training block starting in ten days. If there is no particular time pressure, some people skip the loading phase and take a steady daily dose, which is simpler. Either way, creatine prices in Malta can be compared on one page.
If you are still weighing up whether creatine is right for your training, the creatine monohydrate hub covers the full picture. And if you have heard claims about creatine, our creatine myths guide goes through some common ones.
Related: Creatine monohydrate: the complete guide · How much creatine should you take? · When to take creatine · Creatine myths guide.
Frequently asked questions
Do I have to do a loading phase with creatine?
No, it is a choice between protocols. The ISSN position stand on creatine presents loading and a 3 g/day alternative taken for 28 days; it describes loading as its most effective protocol for muscle creatine stores and the alternative as a more gradual rise.
How much creatine do I take during a loading phase?
The ISSN position stand on creatine lists 5 g four times daily for 5–7 days as the loading protocol.
Will loading creatine cause bloating or stomach issues?
The ISSN position stand on creatine says that rare case reports described in the literature without rigorous, systematic causality assessments have been refuted in numerous well-controlled clinical studies showing that creatine supplementation does not increase the incidence of gastrointestinal upset, and describes weight gain as the only consistently reported side effect.
What is the maintenance dose after a loading phase?
The ISSN position stand on creatine says that once muscle creatine stores are fully saturated they can generally be maintained by ingesting 3–5 g/day.