Do you need to load creatine?
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.
- 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?
- Split the dose into four portions of about 5-6 g spread across the day.
- Take each with food or a shake, with plenty of normal fluids.
- Do it for 5-7 days only, then drop to 3-5 g a day.
- Use a well-dissolved powder; micronised creatine mixes more smoothly, see micronised vs regular creatine.
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.
What do you do after the first week?
Continue with 3-5 g a day, every day including rest days, and there is no need to cycle off. Timing barely matters; see 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, with dated prices
| Product | Size | Price | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500ATP Fitness shop, Oct 2026 | — | R4.17 | None |
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445Dis-Chem (listing via PriceCheck), Oct 2026 | 100 | R4.45 | None (unflavoured) |
| NPL Creatine Monohydrate Powder 500 g | 500 g | R299-R539.99Dis-Chem Living Fit, Oct 2026 | — | R5.40 | None (unflavoured) |
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. Read our disclosure.
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Related questions
- How much creatine should you take per day?
- When is the best time to take creatine?
- Does creatine cause bloating or water retention?
- Is micronised creatine better than regular creatine in South Africa?
Sources
- Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)
- Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Do you need to load creatine?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/do-you-need-to-load-creatine/. Plain-text version: /answers/do-you-need-to-load-creatine.md