Nutrition guide
Creatine Dosage Guide
Compare the Australian Institute of Sport’s creatine monohydrate protocols, including optional loading, ordinary maintenance and the difference between weight-based and fixed daily approaches.
Updated 16 October 2026 • Prepared by Tools by Layna Editorial Team
The protocols described by AIS
This guide explains published sports-supplement protocols for creatine monohydrate. It does not establish whether supplementation is appropriate for an individual. The Australian Institute of Sport describes the following approaches:
| Approach | Published protocol | What to expect |
|---|---|---|
| No loading | 3–5 g creatine monohydrate per day | Muscle creatine stores rise more gradually, over about four weeks. |
| Optional loading | About 0.3 g/kg/day for about five days, usually in 3–4 divided doses | Follow with a maintenance approach rather than continuing the loading amount. |
| Maintenance after loading | AIS describes about 3–5 g/day and a body-mass approach of about 0.03 g/kg/day | These are alternative reference approaches; they can give different figures for the same person. |
Worked example: an 80 kg adult
The loading calculation is 80 × 0.3 = 24 g/day. Dividing that daily amount into four doses gives 6 g per dose for the short loading period. It does not mean 24 g at each dose.
The separate weight-based maintenance calculation is 80 × 0.03 = 2.4 g/day, while the practical fixed approach is 3–5 g/day. Our Creatine Dosage Calculator constrains its maintenance result to 3–5 g, so it would display 3 g/day for this example. That clamp is the tool’s implementation choice, not a claim that 0.03 × 80 equals 3.
Loading is optional
AIS describes achieving increased stores through either a short loading phase or regular 3–5 g daily intake without loading. The difference is mainly the time to raise stores. A no-loading approach avoids the larger short-term daily amount.
Read the product’s gram quantities instead of assuming a scoop is 5 g. If a scoop contains multiple ingredients, its total powder weight is not necessarily its creatine content. Measure the creatine amount, and follow the actual product directions alongside professional advice where needed.
Considerations before using a supplement
AIS notes possible increases in body water and body mass, and some people report gastrointestinal discomfort. These considerations matter when comparing scale weight, preparing for a weight-category sport or judging tolerance.
People with kidney disease, pregnancy, breastfeeding, medication questions or other clinical concerns should discuss use with a qualified health professional. This adult sports explanation is not a dosing plan for children. Competitive athletes should also follow Sport Integrity Australia’s supplement risk guidance; batch testing can reduce risk but cannot provide a zero-risk guarantee.
Frequently asked questions
Do I have to load creatine?
No. AIS also describes 3–5 g/day without loading, with muscle stores increasing over about four weeks.
Is the loading amount taken at every dose?
No. The weight-based figure is the total for the day. In the example, 24 g/day divided into four doses means 6 g each.
Why does 0.03 g/kg differ from the calculator result?
The calculator limits its maintenance display to 3–5 g/day. At 80 kg, the raw weight calculation is 2.4 g, so applying the lower limit produces 3 g.
Does a change on the scale mean fat gain?
Creatine can increase body water and body mass. Scale weight alone cannot separate that from fat or other changes.
Related calculators and guides
Sources and method
- Australian Institute of Sport: creatine, how and when to use it — Loading, maintenance and no-loading protocols.
- Australian Institute of Sport: creatine considerations — Body-mass changes and gastrointestinal tolerance.
- Sport Integrity Australia: supplements in sport — Contamination and anti-doping risk guidance.