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Published 13 Sep 2026
The figures below are the doses used in the published research. They are reported here rather than recommended: Fitener has no creatine setting, sells nothing, and is not the right source for a personal dose. What this page can do is say where the standard numbers come from and what they rest on.
Healthy adults who train. If you have kidney or liver problems, are pregnant or breastfeeding, take prescription medication, or are under eighteen, this is a question for a doctor or a pharmacist rather than for a page. Creatine is not a neutral substance for everyone, and none of what follows is written with those situations in mind.
Two figures come up across the literature, and they do different jobs.
| Phase | Dose in the research | For how long |
|---|---|---|
| Maintenance (what most people end up doing) | about three to five grams a day, every day including rest days | ongoing |
| Loading (optional, if you want the effect sooner) | roughly twenty grams a day, split into four doses | about five to seven days, then maintenance |
The maintenance range exists partly because larger people hold more. Some protocols scale the dose to body weight instead of using a flat figure; in practice the flat numbers above are what most of the research used and what most people follow. There is a separate piece on whether loading is worth doing. The short version: it is faster, not better, and the end point is the same either way.
Your muscles hold a finite amount. Once the store is full, extra intake is excreted rather than stored: you are paying for something that leaves again. There is no established benefit to exceeding the maintenance dose, and the main consequence of trying is the stomach discomfort that larger single doses are known for.
This is the part that gets lost when a supplement is framed as generally good: the dose-response curve has a ceiling, and past it the curve is flat.
Because the effect comes from a store that fills over weeks, taking a slightly different amount each day matters far less than taking it every day. Someone taking a rough scoop daily ends up better saturated than someone weighing a precise dose four days out of seven.
That also means a missed day is close to invisible: the store drains slowly. Take the next one as usual rather than doubling up.
Not everyone notices an effect. People who eat a lot of meat and fish already start with relatively full stores and have less room to gain. People who eat little or no meat typically start lower and notice more. That is a real difference between individuals, not a failure of the supplement or the person.
Raising the dose does not fix being a low responder, because the ceiling is the ceiling. This is one of the places where the plain answer is that it may do less for you than for someone else.
A dose becomes a personal matter as soon as your health enters the picture, and this site is not in a position to give one. The figures above describe what the research used in healthy adults. Whether they apply to you depends on things a page cannot know.
That is also why the box at the top lists the groups for whom this is a medical question rather than an informational one. It is not a formality. It marks the case where the numbers on this page are the wrong tool.
The research generally used about three to five grams a day for maintenance, taken every day. That figure is reported here rather than recommended; whether it applies to you is a question for a doctor or pharmacist if any of the situations in the box at the top are yours.
Some protocols scale to body weight, and the upper end of the usual range exists partly for that reason. The flat figures are what most trials used.
Once your stores are full the excess is excreted, so you gain nothing. The practical consequence of large single doses is stomach discomfort.
Yes. The point is keeping the store topped up, and it does not know which day it is. Skipping rest days is a common reason people end up under-saturated.
No. It fills your stores faster, not fuller, and taking the maintenance dose from the start reaches the same point in a few weeks.
More reading: loading phases · side effects · all posts
There is no creatine setting in the app, nothing to log, and nothing being sold here. This page exists because it is a question people who lift keep asking, and because a straight answer is harder to find than it should be: what is known, and where it stops. That is the same thing the app does with the numbers it does own: your training and your food, worked out from your own data, with the rule shown.