If you’ve been training seriously, you’ve probably heard about creatine and its “loading phase.” But what does that actually mean — and is it necessary? Let’s break it down.

What the Loading Phase Is

The loading phase is the first step when starting creatine. It involves taking a higher dose — around 20 grams per day — for 5 to 7 days, usually split into four 5-gram servings throughout the day. The goal is simple: saturate your muscles with creatine as quickly as possible.

Creatine works by increasing the amount of phosphocreatine stored in your muscles. That extra energy source helps your body produce more ATP — your muscles’ main fuel during high-intensity workouts. When your muscles are fully saturated, you’ll notice stronger lifts, better endurance, and faster recovery between sets.

Do You Have to Load?

Not necessarily. You can skip the loading phase and go straight to a maintenance dose of 3–5 grams daily. You’ll still reach the same saturation point, but it will take about three to four weeks instead of one.

So if you want to feel the effects sooner, loading is a great kickstart. If you’d rather ease into it, taking your daily 5 grams consistently will get you there too — just a little slower.

How to Load the Right Way

If you decide to load, consistency is key.

• Days 1–5: Take 20g per day (4 servings of 5g each).

• After day 5: Drop to 3–5g daily to maintain levels.

• Stay hydrated: Creatine pulls water into your muscle cells — that’s part of why they look fuller. Drink plenty of water each day.

Why Quality Matters

At Motto Performance Essentials, our Creatine 100% Pure is made for performance. It’s micronized for faster absorption, unflavored, and free of additives or fillers — so your body gets only what it needs to perform and recover. Whether you’re loading or maintaining, purity and consistency make all the difference.

Fuel your training. Fuel your recovery.

Fuel your Motto.