The recommended frequency for taking creatine is daily for best results. Common protocols involve two phases:
- Loading Phase: Take about 20 grams of creatine per day, divided into 4 doses of 5 grams each, for 4-7 days to quickly saturate muscles.
- Maintenance Phase: After loading, take 2-5 grams daily to maintain elevated muscle creatine levels.
Skipping the loading phase and just taking the maintenance dose of around 3-5 grams daily also works but saturates muscles more slowly. Creatine should be taken consistently every day, regardless of whether you exercise that day or not. Timing is flexible but taking it with meals or post-workout can enhance absorption. Cycling creatine off occasionally is optional, with some people taking breaks of a few weeks after 6-12 weeks of use, but it's generally safe and effective to take daily over long periods.