How Long Does 300g of Creatine Last?

October 5, 2026

A 300g tub of creatine monohydrate lasts 60 days at a 5g daily serving, or 100 days at the 3g authorised daily intake. Those two numbers differ because the scoop size and the regulatory reference dose are not the same thing, and it is worth understanding why before you decide how to use yours.

The basic maths

300g divided by 5g per scoop equals 60 servings. That is two months at one scoop a day, assuming you level the scoop rather than heap it. Pump House Creatine Monohydrate Micronised Powder is a 300g tub with exactly 60 servings stated on the label, each delivering 5,000mg of micronised creatine monohydrate. No fillers, no additives — just creatine, so every gram counts.

If you take 3g a day instead, 300g stretches to 100 days, just over three months.

Why 3g and 5g are both in circulation

The authorised health claim for creatine under GB nutrition and health claims regulation specifies a daily intake of 3g. The claim, in full, is: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.

That 3g figure is the minimum shown to produce the claimed effect in the evidence base regulators reviewed. It is not a ceiling. Many users and sports nutrition protocols use 5g because that is a clean, easy-to-measure single-scoop dose and there is no evidence of harm at that level in healthy adults. The research literature most commonly uses 3g to 5g for maintenance. Neither dose requires a loading phase — loading is not necessary to reach effective levels, though it does accelerate saturation.

How serving size affects value

At 5g a day, 300g costs you roughly a third more per month than taking 3g. If the authorised 3g dose is what you are aiming for, a 300g tub becomes a genuinely long-term supply — over three months from a single purchase. If you prefer 5g for simplicity, you are looking at a two-month supply.

Neither approach is wrong. The honest position is that 3g satisfies the regulated claim and 5g is a common convention. How much creatine per day covers that question in more detail if you want to go deeper on the dose question.

Powder versus tablets for dose control

Tablets make the 3g dose very straightforward. Pump House Creatine Monohydrate 1000mg Tablets are dosed at 1,000mg each, so three tablets equal exactly 3g — no scooping, no measuring, no guesswork. If hitting the precise authorised intake matters to you, tablets remove the margin for error entirely.

Powder gives you flexibility. You can take 3g by measuring three-fifths of a scoop, or take the full 5g scoop and accept a slightly shorter supply. Most people who use powder take the full scoop because it is convenient. If you are the sort of person who wants to be exact without fiddling around with partial scoops, tablets are the cleaner option. Powder or tablets — there is a full comparison if you are deciding between formats.

Storing your tub to protect the full 60 servings

Creatine monohydrate is chemically stable, but moisture degrades it over time. Keep the tub sealed between uses, store it away from steam (so not next to the kettle or on a bathroom shelf) and make sure the lid is properly closed. A well-stored tub will last its full shelf life without any degradation in the powder.