How often should you take Creatine?
How often should you take Creatine?
To get the most out of your creatine muscle stores quickly, a loading phase of 20 grams of creatine daily for 5 days is recommended, you should then follow this with a maintenance dose of 2–10 grams per day. You could also take the approach of 3 grams of creatine daily for 28 days.
In this article, we look at how often should you take creatine, however if you want to see our best creatine <– click here.
Below, we look purely about how often you should be taking creatine.
The Benefits of Taking Creatine Often
Taking creatine often has been linked to numerous benefits such as increasing strength gains over time when on a weight training program. It also has been linked to delivering some neurological benefits as well.
It’s ideal for those who are passionate about their training and want to take it to the next level. What matters is that you’re taking it often though.
Creatine takes times to saturate in your muscles. With a regular supply of it coming in, you can help give your muscles more of the support it needs to keep them growing stronger and larger.
How much creatine should I take a day?
When your muscles are fully saturated with creatine, it’s recommended that you take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal amounts of creatine in your muscle stores.
Going over this amount is unlikely to benefit you any further. Your muscle stores of creatine are unlikely to get any more saturated, once you hit your limit, your body is going to excrete the rest out through your urine.
Not only that, dramatically overdosing on creatine can cause bloating due to the additional water retention and it can also cause stomach discomfort by making your body process all of that.
Sticking to a nice dose of 3 – 5 grams of creatine a day is more than enough to help you push through on your goals and keep your creatine muscle stores saturated.
When should you take creatine?
On days that you exercise, the research says that you should be taking creatine shortly before or after exercise to get the most benefit.
This comes from a 10 week study were participants were consuming creatine shortly before and after exercise, while another group of participants were taking creatine in the morning and evening.
This was done by splitting the dosage. Half before, and half after exercise – same with the morning evening group; half in the morning, half in the evening.
After the ten weeks, the group that took creatine before and after exercise experienced more significant muscle gain and strength compared to the morning and evening group.
In short, when it asking yourself, when should you take creatine, or how often should you take creatine, you could say twice a day. Once before, and once after exercise.
So, how often should you actually take creatine?
Breaking it down, for the best results you should be supplementing creatine every day in doses of 3 – 5 grams.
Ideally, you should be splitting up this amount over two doses: once before a workout, and once after, this has been noticed in research to make more of a difference than having at any random point throughout the day.
Creatine is a great supplement to add to your stack. It can help improve your overall endurance as well as your power output. Not only that it has even been linked to promoting some neurological benefits.
Stick to recommended dosages of 3 – 5 grams, most research shows that going over this doesn’t actually offer you any benefit. Once your muscles are saturated in creatine, it excretes the rest of it through your urine.
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