# Do you need to load creatine?

Source: https://www.healthnews24.co.za/answers/do-you-need-to-load-creatine/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> No, you do not need to load creatine. Taking 3-5 g a day fills your muscle stores in about three to four weeks; loading about 0.3 g per kg a day (roughly 20 g in four doses) for 5-7 days gets you there in a week. In South Africa, loading costs about R63 to R93 extra in the first month, and can upset the stomach.

Key facts:
- Loading: about 0.3 g/kg/day (roughly 20 g in four doses) for 5-7 days saturates muscle in about a week (ISSN).
- Without loading, 3-5 g a day reaches the same saturation in about 3-4 weeks.
- A 7-day, 20 g/day load uses 140 g: about R84 to R125 depending on brand (October 2026).
- Loading adds roughly 105 g (R63 to R93) over the first month compared with steady 5 g dosing.

## Do you have to load creatine?

No. The ISSN position stand describes two routes to the same destination: full muscle creatine saturation. Loading gets there in about a week; steady daily dosing takes 3-4 weeks. Once saturated, you maintain with 3-5 g a day either way. Evidence level: **strong**.

| Approach | Dose | Time to saturation | Possible downside |
|---|---|---|---|
| Loading | about 0.3 g/kg/day for 5-7 days (for example 22 g for 75 kg), in four doses | about 1 week | stomach upset, 1-2 kg early water gain |
| No loading | 3-5 g a day from day one | about 3-4 weeks | slower start |

## When does loading make sense?

- You want the full effect quickly, for example before a tournament or testing block that is a week away.
- You tolerate large doses of powder without stomach trouble.

Skip loading if you have a sensitive stomach, a weigh-in or weight-class event soon (the early 1-2 kg of intracellular water can matter), or you are starting a long training block anyway.

## How do you load safely?

1. Split the dose into four portions of about 5-6 g spread across the day.
2. Take each with food or a shake, with plenty of normal fluids.
3. Do it for 5-7 days only, then drop to 3-5 g a day.
4. Use a well-dissolved powder; micronised creatine mixes more smoothly, see [micronised vs regular creatine](/answers/micronised-vs-regular-creatine-south-africa/).

Single doses larger than about 5-10 g are most likely to cause cramps in the gut or loose stools. If that happens, stop loading and continue at 3-5 g a day.

## What does loading cost in South Africa?

A one-week load of 20 g a day uses 140 g of creatine. As of October 2026 that costs about:

| Product | R per 5 g | 140 g load |
|---|---|---|
| NPL 500 g (Takealot sale) | R2.99 | about R84 |
| ATP Fitness Micronised 600 g (R500) | R4.17 | about R117 |
| Biogen 500 g (R444.99, Dis-Chem) | R4.45 | about R125 |

Because you would use about 140 g in four weeks at 5 g a day anyway, loading only adds roughly 105 g over the first month, or about R63 (NPL) to R93 (Biogen) extra. Compare tubs in the [best creatine in South Africa](/best/best-creatine-south-africa/).

## What do you do after the first week?

Continue with [3-5 g a day](/answers/how-much-creatine-per-day/), every day including rest days, and there is no need to cycle off. Timing barely matters; see [when to take creatine](/answers/when-to-take-creatine/).

## When should you talk to a doctor?

If you have kidney disease, take medicines that affect the kidneys, are pregnant or breastfeeding, or are under 18, speak to a doctor or registered dietitian before taking creatine at all, loading or not. Loading is not advised for teenagers.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | None |
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445 (Dis-Chem (listing via PriceCheck), 2026-10) | 100 | R4.45 | None (unflavoured) |
| NPL Creatine Monohydrate Powder 500 g | 500 g | R299-R539.99 (Dis-Chem Living Fit, 2026-10) | — | R5.40 | None (unflavoured) |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
- [Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/)