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How Much Creatine Should I Take?

How Much Creatine Should I Take?

Creatine is one of the most popular and well-researched supplements in the fitness industry. Known for its ability to support strength, muscle growth, and performance, creatine is a staple in many athletes' and fitness enthusiasts' supplement regimens.

However, one common question that arises is: how much creatine should one supplement with? This article will shed light on this topic.

Understanding Creatine

Before discussing the dosage, it's crucial to understand what creatine is and its role in the body. Creatine is a molecule that's naturally produced in the body and found in various foods, such as red meat and fish.

It's stored in your muscles and used as a form of energy during high-intensity, short-duration exercise, such as weight lifting or sprinting.

Creatine Supplementation

Despite the natural production and dietary intake of creatine, many athletes and fitness enthusiasts choose to supplement with creatine to boost its levels in their muscles. This supplementation is known to enhance strength, increase lean muscle mass, and help the muscles recover more quickly during exercise.

There have literally been hundreds of studies performed on creatine showing its effectiveness.

Dosage Recommendations

When it comes to the dosage of creatine, there are generally two phases discussed: the loading phase and the maintenance phase.

  1. Loading Phase: The loading phase is a short-term, high-dose phase designed to saturate your muscle stores with creatine quickly. The typical recommendation during this phase is to consume 20 grams of creatine per day for 5-7 days. This dosage is often divided into four 5-gram servings throughout the day.

  2. Maintenance Phase: After the loading phase, you transition to the maintenance phase, where the goal is to maintain the high levels of creatine achieved during the loading phase. The standard recommendation is to consume 3-5 grams of creatine per day during this phase.

It's worth noting that while the loading phase allows for quicker saturation of muscle creatine stores, it is not necessary.

If you prefer, start with the maintenance dose right away. However, it can take a bit longer (likely several weeks) to reach the same levels of muscle creatine stores as would be achieved with a loading phase.

Safety and Side Effects

Numerous studies have shown that creatine supplementation is safe for healthy individuals when used at recommended dosages. However, it can cause some side effects, such as stomach discomfort, particular in the loading phase. To minimize these potential side effects, it's advised to take creatine with a meal and to stay well-hydrated.

Moreover, individuals with kidney disease or other kidney-related issues should be cautious about creatine supplementation and should definitely consult with a healthcare provider before starting any new supplement regimen.


Creatine is a highly effective and widely used supplement in the fitness world, offering numerous benefits when it comes to strength, muscle growth, and performance.

The standard dosage recommendation is a loading phase of 20 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, individual needs may vary, and it's always best to consult with a healthcare provider or a registered dietitian before starting any new supplement regimen.

Remember, while supplements like creatine can certainly contribute to performance enhancement and muscle growth, they should be used in conjunction with a well-rounded, nutrient-dense diet and a consistent, structured exercise regimen for optimal results.

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