How to take creatine
Creatine is simple to use, but there is a lot of confusing advice. Here is the plain version.
The simple way
- Take about 3 to 5 g of creatine monohydrate a day. Check the scoop size on your tub.
- Take it every day, including rest days.
- Any time works. Pick a time you will remember, such as with your post-workout shake or with breakfast.
- Mix it in water, juice or a shake, and drink water through the day.
Do you need to load?
No. Loading means taking about 20 g a day for 5 to 7 days, then dropping to a normal dose. It fills your muscles faster, but a normal daily dose reaches the same level after a few weeks.
What to expect
Creatine is not a steroid and does not give instant results. Over weeks it can help you do a little more work in the gym, such as an extra rep. Results vary from person to person, and training, food and sleep matter much more.
Who should be careful
Ask a doctor first if you have a kidney condition, take regular medicines, or are under 18. This is general information, not medical advice.