If you’re serious about building muscles, creatine might be the one true and tested supplement to help you get that ripped look. Even though your body produces creatine and stores it in your muscles, you can take creatine in supplement form as well.
You’ve probably wondered at some point, “How much creatine should I take a day?” Let’s tackle this and many other questions around the subject creatine dosage.
What Is Creatine?
Creatine, a naturally occurring organic compound, is created primarily in the liver and kidneys. This substance is formed from three kinds of amino acids: methionine, arginine, and glycine.
Your body stores creatine as phosphocreatine, which then acts as an energy source for your muscles when you need bursts of strength and speed.
Benefits of Taking Creatine
The most obvious benefits of taking creatine monohydrate and other forms are muscle gains, more energy production, improved exercise and athletic performance, and a better body composition. Yet, creatine can also boost cognitive ability and brain function in older adults; it can also help those with muscular dystrophy function better.
Recommended Creatine Dosage
Ready to discover how much creatine you should take before a workout? Keep reading!
Loading Phase
The loading phase happens when you first start using creatine supplements. So, the burning question is: “How much creatine should I take for the loading phase?”
This short-term period lasts 5-7 days, during which you ought to take 20-25 grams daily to saturate your muscles. That way, once you start exercising, the creatine will act faster to provide more energy for quicker muscle development.
Maintenance Phase
Once the loading phase is completed, the maintenance phase involves lowering the dose to 3-5 grams of creatine daily to maintain the elevated amount now stored in your muscles.
No Loading Approach
The “no loading” approach is just what it says. Instead of taking large amounts of creatine to start with, you can simply begin taking 3-5 grams per day and continue that dose.
How Much Creatine Should Different Groups Take?
How much creatine you should take a day depends on your individual needs.
Beginners
Most people who are starters, whether they decide to load or not, should take the recommended dose of 3-5 grams of creatine daily to maintain adequate creatine stores.
Heavy Lifters or High Performance Athletes
If you’re into sports, it’s not surprising if you ask, “How much creatine should I take for my weight?” Athletes who are involved in high intensity competition need strong performance.
That’s why it’s a good idea for them to embrace the loading phase to keep their creatine stores at an optimum level.
Older Adults or Non-Athletes
For non-athletes, the 3-5 gram daily dose is probably sufficient. However, during the loading phase, these individuals should take 20 grams daily as opposed to 25 grams.
For older adults who wish for cognitive benefits, a daily dose of 5-10 grams might prove beneficial.
Women
Perhaps you’re wondering, “How much creatine should I take as a woman?” Studies suggest that women have higher baseline creatine levels than men and may need to take higher doses to get the same outcomes [1].
Factors That Affect Creatine Dosage
Aside from considering “How many mg of creatine should I take a day?”, when you decide to take it may also be a crucial factor. According to a study, the timing of creatine supplementation in relation to exercise may serve to optimize muscle loading and performance gains [2].
Another research paper considered how various factors, like carbohydrate intake, physical activity, training status, and possibly fiber type, can affect the effectiveness of creatine on absorption and exercise performance [3].
When Should You Take Creatine?
On active days, the best time to take creatine is shortly before you exercise instead of afterwards to experience the supplement’s effects during your workout.
On rest days, creatine should ideally be taken with food, such as protein-rich foods and other healthy snacks and meals, to help your body absorb it.
Safety and Side Effects of Creatine Use
Your next question might be, “How many creatine gummies should I take a day to be on the safe side?” When taken at the manufacturer’s recommended dosages, creatine is generally considered safe for most people. However, there have been a few reported side effects, such as weight gain, digestive issues, and muscle cramping.
Another thing to consider is that folks with pre-existing health conditions (like kidney or liver ailments) should consult their doctor before using creatine.
Tips for Maximizing Creatine Effectiveness
How much creatine should I take to build muscle? Well, check out other ways to make the most of this supplement.
Staying Hydrated
Because creatine draws water into your muscles, it’s vital to stay hydrated during your workout and throughout the day to avoid dehydration symptoms.
Combining Creatine With Resistance Training
You’re probably wondering, “What supplements should I take daily?” Well, combining pre-workout creatine supplements with resistance training can help accelerate muscle growth while enhancing power and endurance.
What’s more, this makes it easier for you to see better results in terms of body development.
Creatine Cycling
Cycling creatine is when you start by loading, followed by a steady daily dose, after which you take a few days off from taking the supplement.
The jury is still out involving the practice of cycling creatine. Some argue it has the potential for added benefits in performance and muscle gains, while others say it prevents the body from becoming accustomed to higher levels of creatine.
Expert Insights
Different experts have varying opinions when it comes to creatine supplements. For instance, researchers from Penn State Milton S. Hershey Medical Center and NYU Langone Medical Center explored creatine use in sports nutrition.
According to their research, most scientific literature supports creatine supplementation for increased performance in short-duration, intense resistance training. However, whether it is effective on the field of play in other sports has yet to be sufficiently proven [4].
The fitness community also has different views about creatine, which you can read about in discussions on subreddits like r/Supplements.
FAQs on Creatine Dosage
Here are more pertinent questions often posed by people who are curious about this supplement.
How Many Grams of Creatine Should I Take a Day?
The standard daily dose of creatine is between 3-5 grams. For older people interested in cognitive benefits rather than muscle building or longer endurance, they may consider a 5-10 gram daily dose. If you’re still not sure about your personalized creatine dosage, a calculator on some specialized fitness websites might come in handy.
Is 10 g of Creatine a Day Too Much?
A 10 g dose of creatine is not generally considered dangerous, though it is nearly double the recommended daily dose of 3-5 g. Nevertheless, take note that it could lead to some mild creatine side effects like bloating and cramping.
Why Did I Gain 10 Pounds After Taking Creatine?
Creatine works by drawing water into the muscle cells, which is the reason some people might experience weight gain when they start taking the supplement. Thankfully, the weight gained is probably from water retention (not fat), so it will likely be lost again once you have stabilized in a couple of weeks, especially if you’ve joined weight loss programs.
How Much Creatine Should Beginners Take?
If you decide to do the creatine loading phase, a beginner like you should take between 20-25 grams a day for approximately a week and then 3-5 grams per day after that for maintenance. Just like with methylated multivitamins and other supplements, be consistent with your intake to raise your chances of seeing good results and developing more lean body mass.
Final Take: How Much Creatine Should I Take?
Hopefully, our guide has helped explain the answer to the question of how much creatine one should take to build a more muscular physique. Just keep in mind that the right dosage for you will also depend on your level of fitness, body weight, and what benefits you’re hoping to get from the supplement.
Good luck, and do a few extra reps to maximize creatine effectiveness!