Creatine Loading: 5 or 7 Days – What’s Best for Results?

Thinking about loading creatine but not sure if 5 or 7 days is the right move? You’re not alone.

As a fitness coach who’s guided dozens of clients through creatine cycles — and used it myself for years — I can tell you this:

The way you load creatine can make or break your results.

Whether you’re chasing faster gains, better recovery, or just want to avoid bloating and confusion, this article breaks it down clearly.

No fluff. Just what works — backed by science and real coaching experience.

Quick Answer: 5 or 7 Days?

If you’re debating whether to do a 5-day or 7-day creatine loading phase, the short answer is: both work — but I personally recommend the 5-day version for most people looking for fast results.

Why? It saturates your muscles quickly, and based on my coaching experience and personal use, you’ll likely notice improvements in strength, endurance, and recovery within a week.

That said, your training experience, digestion, and lifestyle all play a role in choosing the best approach.

Let’s break it down so you can make the smartest choice for your body.

What Is Creatine Loading?

Creatine loading is a short, focused phase where you take a higher dose of creatine — usually 20 grams per day for several days — to quickly saturate your muscle stores. It’s typically split into four 5g servings throughout the day: morning, lunch, pre-workout, and post-workout.

After this phase, you shift into a maintenance dose of 3–5g/day to keep your muscles topped up.

👉 Want a deeper look at the science behind this strategy? Check out the workout benefits on creatine loading.

5-Day Creatine Loading: Pros & Cons

As a coach and lifter, I personally use the 5-day method most often. It’s fast, focused, and delivers noticeable results when your workouts are on point.

✅ Pros:

• Rapid muscle saturation
• Increased performance and pump within days
• Great for experienced or serious lifters

⚠️ Cons:

• Can cause mild bloating or stomach discomfort for some
• Requires you to split doses and stay consistent with hydration

A client of mine, David from Australia, followed the 5-day loading method right before his strength phase. By day six, he was hitting heavier numbers on his bench press, and his recovery between sets felt smoother than ever.

💡 Also read: Want to make the most of your creatine loading? Learn the best time to take creatine for muscle growth.

7-Day Creatine Loading: Pros & Cons

The 7-day method is slower and more comfortable for people new to supplements or sensitive to digestion issues. You’re still taking 20g per day, but it’s easier to spread across smaller servings or with meals.

✅ Pros:

• Easier on the stomach
• Still gets you close to full saturation by the end
• Better adherence for beginners or cautious users

⚠️ Cons:

• Slightly slower in noticeable effects
• Requires patience and consistency

Mateo, a 31-year-old beginner from Spain, used the 7-day approach. We eased him into 3g servings five times a day with meals. He avoided any bloating, and by the end of week two, even his coworkers noticed his arms looking fuller.

What I Recommend to Clients

There’s no universal answer — it depends on the individual.

Here’s what I usually recommend:

• If you’re an experienced lifter, go for the 5-day load.
• If you’re a beginner or have a sensitive stomach, try the 7-day load or skip it and go with 3–5g daily.

Elena, a 35-year-old client from Italy, started on 3g/day without any loading. It took about 2 weeks, but she saw better recovery and improved focus during her HIIT sessions — with no stomach issues at all.

For female lifters: Creatine isn’t just for men. Learn more about how creatine helps women with weight loss and the best time to take creatine for women.

Side Effects & Tips

While creatine is safe and well-studied, some people experience mild bloating, stomach upset, or water retention — especially during loading.

Here’s how I coach clients through it:

• Split 20g into 4–5 smaller servings
• Always stay hydrated (3–4L per day)
• Pair doses with meals or carbs for better absorption

❗Concerned about long-term effects? Read my article on creatine’s safety and kidney health — backed by research and real-world coaching insights.

Final Verdict – Choose Based on Your Body

Both the 5-day and 7-day loading plans work. The “best” one depends on your comfort and consistency.

• Use 5-day loading if you want faster results and don’t mind being strict with timing.
• Go with 7-day loading if you prefer a slower, more comfortable approach.
• Or, skip loading and stick with 3–5g daily if you want simplicity and a longer-term view.

Coach’s Final Advice

Creatine is hands-down one of the most proven and affordable supplements for strength, performance, and recovery. But it only works if you’re consistent.

Whether you load for 5 days, 7 days, or skip it completely — stay committed and adjust based on how your body feels.

🤔 Not sure when to take it? Read my trainer’s guide to creatine during your workout.

⚠️ Experiencing weight loss on creatine? Learn more about unexpected weight loss while using creatine and what to do about it.

💬 Got questions? Drop a comment. I’ll help you pick the right approach based on your goals.