How to Use Creatine

Recommended Dosage

• Standard Maintenance Dose

  • 3-5 grams per day
  • This dose is sufficient for most people to maintain elevated muscle creatine levels
• Loading Phase

  • 20 grams per day for 5-7 days, divided into 4 doses of 5 grams each
  • Helps to rapidly saturate muscle creatine stores
  • Not necessary but can lead to faster results
• Body Weight Consideration

  • Some experts recommend 0.03 grams per kilogram of body weight for maintenance
  • Example: A 180 lb (82 kg) person would take about 2.5 grams daily

Timing of Consumption

• Maintenance Phase

  • Can be taken at any time of the day
  • Consistency is more important than timing
• Around Workouts

  • Some prefer taking it pre-workout for potential performance benefits
  • Others take it post-workout to aid in recovery
  • Studies show benefits regardless of timing in relation to exercise
• With or Without Food

  • Can be taken with or without food
  • Some find taking it with a meal reduces potential stomach discomfort

How to Mix and Consume

• Mixing

  • Dissolve in water or any non-acidic drink
  • Stir until fully dissolved (may take a minute)
  • Can be mixed in protein shakes or smoothies
• Water Intake

  • Ensure adequate water intake throughout the day
  • Creatine causes cells to draw in water, which can lead to dehydration if not balanced with increased fluid intake
• Stability

  • Creatine is stable in liquids for several hours, but it's best to consume soon after mixing
• Cycling

  • Cycling (taking breaks from supplementation) is not necessary for most users
  • Continuous use maintains elevated muscle creatine levels

Potential Side Effects and Precautions

• Water Retention

  • Initial weight gain (1-3 lbs) due to increased water in muscles
  • This is a normal and desired effect
• Gastrointestinal Issues

  • Some may experience stomach discomfort, especially during loading phase
  • Can be mitigated by reducing dosage or taking with food
• Kidney and Liver Function

  • No evidence of harm in healthy individuals
  • Those with pre-existing kidney or liver conditions should consult a doctor
• Dehydration

  • Increased water intake is important to offset the fluid-retaining effects of creatine
• Interactions

  • May interact with certain medications, including diuretics and drugs affecting kidney function
  • Consult a healthcare provider if you're on any medications

Tips for Optimal Use

• Consistency is Key

  • Regular daily use is crucial for maintaining elevated muscle creatine levels
• Quality Matters

  • Choose a reputable brand of creatine monohydrate
• Combine with Exercise*

  • Creatine's benefits are maximized when combined with resistance training
• Be Patient

  • While some effects may be noticed quickly, full benefits may take several weeks to manifest
• Stay Hydrated

  • Increase your water intake, especially during the initial weeks of supplementation