How Long Does a Tub of Creatine Actually Last? The Reorder Math
The label says 100 servings. Somehow the tub is empty in ten weeks. Here's the honest math on how long each tub size really lasts, why heaping scoops quietly shrink your supply, and a dead-simple reorder rule so you never run out mid-week.
Key Takeaways
- At an exact 5 g daily dose, a 500 g tub lasts about 100 days, a 300 g tub about 60 days, and a 1 kg tub about 200 days.
- Real-world tubs run out 10-25% faster than the label suggests — heaping scoops, spillage and powder left in the tub's shoulder all add up.
- A loading phase (20 g/day for 5-7 days) consumes an extra 75-105 g — roughly three weeks of normal use — from your first tub.
- If two people share a tub, halve every number: a 500 g tub becomes a 7-week supply.
- Reorder when roughly two weeks of powder remain — one scoop-depth above the bottom of the tub is a reliable visual cue.
The basic math by tub size
Creatine math is refreshingly simple because the standard maintenance dose is a flat 5 g per day — it doesn't cycle, and it doesn't change on rest days. Divide the tub size by five and you have your day count:
| Tub size | Label servings (5 g) | Duration at 5 g/day |
|---|---|---|
| 250 g | 50 | ~7 weeks |
| 300 g | 60 | ~2 months |
| 500 g | 100 | ~3.3 months |
| 1 kg | 200 | ~6.5 months |
Capsules and gummies work the same way — just check how many units make up 5 g. A 240-capsule bottle at 750 mg per capsule is 36 days' worth, not the '120 servings' the label may imply at a 2-capsule 'serving'.
Why tubs run out faster than the label says
Almost everyone finds the tub empty before the calendar says it should be. The usual culprits:
- Heaping scoops. The included scoop is calibrated for a level fill. A casually heaped scoop carries 6-7 g — a 20-40% overshoot that silently deletes weeks from a tub's life.
- Spillage and shaker residue. A little powder on the counter and a film left in the shaker every day compounds over 100 servings.
- The settling gap. Powder compacts in shipping; a '500 g' tub is honest by weight but looks two-thirds full, which nudges people toward bigger scoops.
- Double-dipping days. Taking a dose pre- and post-workout 'just in case' doubles your burn rate with no added benefit at saturation.
Budget for a real-world yield of about 80-90% of the label servings and your reorder timing will stop surprising you.
The loading-phase tax on your first tub
If you start with a loading phase — typically 20 g per day for 5-7 days — your first tub takes a significant hit: 75-105 g of extra powder, the equivalent of two to three weeks of maintenance dosing. A 300 g starter tub that 'should' last two months lasts closer to six weeks when it absorbs a loading week.
Loading is optional: 3-5 g daily reaches full saturation in three to four weeks anyway. But if you do load, buy the 500 g tub, not the 250 g — or you'll be reordering before you've settled into a routine.
A reorder rule you'll actually follow
You don't need an app. Use the two-week rule: reorder when about 14 servings remain. In a standard wide tub, that's when the powder level drops to roughly one scoop-depth above the bottom — a visual cue you'll notice without weighing anything.
Two weeks comfortably covers shipping delays, stock-outs of your preferred brand, or waiting a few days for a price drop. And if a genuine sale appears before you need it, our Canadian creatine sale calendar covers when it's worth buying ahead — with a two-to-three-year shelf life, an unopened backup tub never goes to waste.
Tub life at a glance
- ~100 days A 500 g tub at an exact 5 g daily dose
- 80-90% Realistic yield of label servings after scoop error and spillage
- 14 servings The reorder point that avoids ever running out
Frequently Asked Questions
How long does a 500 g tub of creatine last?
About 100 days at an exact 5 g daily dose. In practice, expect closer to 80-90 days once heaping scoops, spillage and shaker residue are accounted for — and less if the tub absorbed a loading phase.
Does a loading phase use much extra creatine?
Yes — 20 g per day for 5-7 days consumes an extra 75-105 g, the equivalent of two to three weeks of maintenance dosing. If you plan to load, start with at least a 500 g tub.
Do I take creatine on rest days too?
Yes. Creatine works by keeping your muscles saturated, so the 5 g daily dose continues on rest days. This is why tub math is a simple flat calculation rather than depending on your training schedule.
When should I reorder creatine?
When about two weeks of servings remain — visually, when the powder level is about one scoop-depth above the bottom of a standard tub. That buffer covers shipping delays and lets you wait for a fair price.