How Much Creatine Should I Take: A Step-by-Step Guide

- Written By

Mirza Ali Sufyan , Food Technologist

Updated on

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

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Creatine is naturally created in our bodies and can be found in trace amounts in foods such as meat and fish. However, many athletes and bodybuilders supplement their diet with creatine to improve their performance and results. In this complete blog, we will look at the best creatine dose, different types of creatine, how much creatine should i take and how to use it to meet your fitness objectives.

Understanding Creatine

Creatine is a three-amino acid molecule composed of arginine, glycine, and methionine. It is essential for delivering energy to our muscles during brief bursts of intensive physical exercise such as weightlifting and sprinting. Supplementation can boost athletic performance and muscle building by increasing creatine phosphate reserves.

Creatine is a naturally occurring chemical found in trace levels in meals such as meat and fish. It is essential for supplying energy to the muscles during high-intensity activity.

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The Advantages of Creatine Supplementation

Creatine supplementation has been extensively researched and has demonstrated potential benefits in a variety of elements of fitness and performance, including:

  • Muscle strength and power have increased.
  • Muscle healing is improved.
  • Anaerobic performance has improved.
  • Muscle mass has increased.

Types of creatine

Creatine comes in various forms, each with its own set of advantages. The most prevalent types are as follows:

1) Monohydrate of Creatine

The most researched and extensively utilized type of creatine is creatine monohydrate. It is well-tolerated, efficacious, and cost-efficient. When combined with correct exercise, creatine monohydrate has been demonstrated in studies to improve strength, power, and lean muscle mass.

2) Hydrochloride of Creatine (HCL)

Creatine hydrochloride is a more soluble version of creatine that may improve absorption. Some users find it softer on the stomach, making it a good choice for people with digestive concerns when taking creatine monohydrate.

3) Creatine Buffering

Buffered creatine, such as Kre-Alkalyn, has a higher pH level, which decreases conversion to creatinine before it reaches the muscles. However, data on its efficacy compared to creatine monohydrate needs to be included.

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Creatine Dosage Recommendation

Various parameters, including body weight, workout intensity, and individual response to supplementation, determine the ideal creatine dosage. In general, the usual creatine dosage protocol consists of two phases:

1) Phase of Loading

During the loading phase, you take a larger creatine dosage to fill your muscles with creatine phosphate immediately. Consuming 20 grams (split into four doses of 5 grams each) daily for 5-7 days is a usual loading phase.

2) Phase of Maintenance

Following the loading phase, you can reduce the maintenance dose. This usually entails taking 3-5 grams of creatine monohydrate each day. You can skip the loading period and start with the maintenance dose immediately, but your muscles may take a little longer to reach peak creatine levels.

how to take creatine properly?

Creatine comes in various forms, including powder, pills, and liquid. 

Here are some pointers on how to take creatine properly:

Timing: Taking creatine right before or after a workout is best to maximize muscle absorption and utilization.

Hydration: When supplementing with creatine, drink plenty of water throughout the day to stay hydrated.

Tips by Expert

To improve absorption, mix creatine monohydrate powder with water or a carbohydrate-rich beverage.
Creatine Monohydrate Powder 1KG

Individual Considerations

While standard dose guidelines are an excellent place to start, your body’s response to creatine supplementation can be influenced by various circumstances. Some critical concerns are as follows:

Body Mass Index: Individuals with a more extensive body mass index may require a slightly greater dose during the loading and maintenance stages. Gender research suggests that creatine may significantly influence lean muscle mass in men more than women.

Muscle Size: Those with larger muscular mass may require more creatine to saturate their muscle reserves adequately.

Intensity of Training: A greater creatine dosage may be beneficial if your workouts are incredibly severe and regular.

Non-Responders: While most people respond favourably to creatine supplementation, some may be “non-responders” because of genetic differences.

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Creatine Intake Timing

The time of creatine ingestion is less critical than regularity. Creatine can be taken at any time of day. However, some research suggests that taking it after an exercise may increase muscle uptake.

Creatine, in Combination with Other Supplements

Creatine complements a variety of supplements, including protein powders, branched-chain amino acids (BCAAs), and carbs. For example, consuming creatine alongside a carbohydrate-rich drink can trigger insulin release, potentially boosting muscle creatine uptake.

Possible Side Effects of creatine

When used as indicated, creatine is generally safe. Some people may develop moderate side effects such as stomach pains, bloating, or diarrhea. Staying hydrated can lessen the likelihood of these problems.

1) Retention of Water

Water retention is one of the most common side effects of creatine consumption. Creatine transports water into muscle cells, increasing cell volume and giving the muscles a fuller appearance. While this effect may be desired for certain people seeking a more muscular build, it may be better for others, particularly those seeking a slimmer physique.

2) Irritable Bowel Syndrome

Creatine supplementation can cause gastrointestinal difficulties such as bloating, stomach cramps, and diarrhea in some people. These side effects are usually minor and only last briefly, although they might be bothersome for some individuals. Taking a high-quality creatine monohydrate with a meal may lessen the chances of experiencing gastrointestinal upset.

3) Gaining Weight

Creatine promotes water retention in the muscles, which can lead to weight gain. While some weight gain can be ascribed to increased muscle mass, a large portion can be attributed to water retention. Individuals attempting to maintain or achieve a specific weight may need to regularly monitor their progress and alter their creatine dosage as required.

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what is the best creatine form?

Creatine monohydrate is regarded as the gold standard since it is the most thoroughly researched and clinically effective form of creatine. Creatine monohydrate is also the most widely used and least expensive. 

how much creatine should i take to get results?

Creatine is regarded as safe and helpful for the majority of people, according to extensive studies. “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals,” according to the International Society of Sports Nutrition. Despite being one of the most thoroughly researched dietary supplements, there are some potential adverse effects to be aware of:

  • Discomfort in the stomach
  • gaining weight
  • Dehydration


When used in the authorized amount, creatine is considered safe. On the other hand, individuals with pre-existing medical concerns should contact a healthcare expert before beginning creatine supplementation.

Women can take creatine safely and may reap similar benefits as males, such as greater muscle strength and athletic performance.

While taking creatine on rest days is not required, maintaining consistent daily supplementation can assist in maintaining appropriate creatine levels in your muscles.

Most people do not need to cycle creatine (take breaks from supplementation). If you wish to cycle, a frequent strategy is to take creatine for 8-12 weeks, then take a 4-week hiatus.

Creatine can be safely combined with other supplements to improve overall sports performance and muscle growth, such as protein powder or branched-chain amino acids (BCAAs).


To summarise, creatine is a valuable and well-researched substance that, when used correctly, can dramatically boost athletic performance and muscular building. 

The ideal creatine dosage varies depending on the individual. The standard approach is still a loading phase of 20 g per day for 5-7 days, followed by a maintenance dose of 3 g daily.

For the best results, consider individual circumstances, keep consistent with supplementation, and mix creatine with a well-balanced diet and exercise program. Before beginning a creatine regimen, as with any supplement, contact a healthcare expert or nutritionist, especially if you have any underlying health concerns.

How we reviewed this article

Trend Of Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy



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