A creatine loading phase of 20 grams per day for 7 days followed by maintenance is primarily beneficial for muscle and may not be necessary for general use unless rapid effects are needed.

“the loading phase to me is not needed from a muscle perspective now because we've talked about bone and brain might need a bit more so now maybe the new daily loading phase is maybe you know 5 10 grams a day or a little bit more but that athlete 20 g a day for 7 Days followed by the maintenance that is only ever been shown to have beneficial effects to muscle there's been a few studies that have looked at it now from a brain but again that's from a different perspective”