Creatine Protocol
A simple daily creatine monohydrate routine, with an optional faster loading approach.
Our editorial view of evidence, usefulness, cost, and ease of adherence.
How scoring worksThe short version
Quick protocol
Best for: Healthy adults supporting strength, power, and lean-mass training adaptations.
Do this in order
Protocol steps
- 01Once
Choose monohydrate
Use a plain creatine monohydrate product from a reputable supplier.
- 02Daily
Take a daily serving
Take 3–5 g with a drink or meal at a time you can repeat.
- 03Ongoing
Keep it consistent
Continue on training and rest days; loading is optional.
Keep the kit small
What you need
Curated picks, not an endless catalog.
Creatine monohydrate
Plain monohydrate is the studied default; blends and novel forms usually add cost, not clarity.
Third-party-tested creatine monohydrate
Look for a single-ingredient product with credible independent testing.
Some product links may earn us a commission at no added cost to you. Recommendations are selected independently.
Context after the answer
Why this structure works
The useful part of a protocol is the dose you can repeat. This version deliberately starts conservatively, gives you a clear stopping rule, and leaves room to progress only after the routine feels stable.
Evidence labels describe the body of research behind the broad practice—not a promise that every person will get the same result. Where research is observational, indirect, or limited to a specific population, we treat that as a constraint rather than filling the gap with certainty.
Safety note
Know when the protocol is not the move.
Ask a qualified clinician first if you have kidney disease, are pregnant, take relevant medicines, or have another reason supplements may be unsuitable.
Read the evidence
Sources
Reviewed for this protocol
Editorially reviewed · Last updated August 2026
