How much Creatine should I take


One of the most popular sports supplements on the market today, creatine is one supplement that’s been extensively proven to make you more powerful physically, help you grow muscle quicker and aid muscle recovery.

How Much Creatine per Day?

So, how should you take creatine? ‘Loading’ is the most common way of taking the supplement, with creatine dosages starting at a loading dose for two to seven days.  Loading will shorten the time necessary to see results from creatine. This dose is much more than what you’ll be taking once you increase your body’s stores of creatine.

This ‘loading’ dose may be five grams of creatine taken before and after a workout. The key is to space your five-gram servings evenly throughout the day, ideally before and after exercise. Varying the times of creatine consumption is key, as this supplement will work whatever time of day it is.

Top tip: Taking creatine with carbs can increase uptake (insulin response) and aid absorption.

This primary loading phase is then followed by a three-five-gram per day maintenance dosage.

What is the Best Daily Creatine Dose?

An example of the correct dose of creatine powder includes:

  • 20 g per day for 5 – 7 days (“loading phase”)
  • 5 g per day for remainder of cycle (“maintenance phase”)
  • A more personalised approach is to determine dose based on mass. A common formula is:
  • 0.3 g per kg per day for 5 – 7 days

0.03 g per kg per day for remainder of cycle

Granted, creatine won’t turn you into a colossal exercise hulk immediately, but it’ll no doubt give you that advantage over your opponents.

You’ll feel creatine supplements working to enrich training power in as little as five-seven days. If you’re using it for muscle gain, then it’ll help you make sustained progress in the gym and power through lulls, aiding in sustained long-term physique development.

But just how much creatine do you need? First, let’s take a what creatine actually is.

So What Is Creatine?

Creatine is a natural component of meat, mainly found in red meat such as beef, veal and mutton (see also: how many calories are found in meat), but you’d have to eat a lot of it to get the typical dose of five grams which is when supplements come in handy.

Typically, creatine is available in powder or capsule forms and boosts the natural creatine stores in your body. The natural stores are made from amino acids glycine, arginine and methionine, with the process taking place in the pancreas, kidneys and liver.

To find out more about this supplement, check out our Creatine Q&A blog.

What Does It Do?

Creatine isn’t an overnight magic formula that you drink to get Schwarzenegger-esque muscles in minutes. It’s a supplement you take that enables you to work harder. It’s not the stand alone solution for bulkier muscles, but it’s a sure-fire way to help you achieve that goal.

If you can lift heavier weights and bang out more reps, then sure – you’ll get stronger & build size. Creatine comes into play by boosting your body’s ability to produce energy – and fast. With increased energy, you can train harder and more regularly, producing quicker results.

How Long Should I Take Creatine for?

Most people take creatine for one and a half to three months, then go off of it for a month before restarting it again.

When’s the Best Time in the Day to Take Creatine?

It doesn’t really matter what time of day you consume creatine, as it’s stored within the cells. Although it’s usually best to take it immediately following a workout, as this can help deliver creatine to the cells more effectively.


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