Answer
Apr 14, 2025 - 03:54 PM
How much creatine should I take per day? This question is often asked in fitness circles. The recommended creatine intake depends on your goals. If you're just starting, a loading phase can help saturate your muscles quickly—take 20g of creatine monohydrate per day (split into 4 doses) for 5-7 days. After that, switch to a maintenance dose of 3-5g daily to keep your creatine levels high. However, skipping the loading phase and taking 3-5g per day consistently also works, though it may take longer to see results.
As for "when to take creatine?" the debate around creatine before or after workout continues. Some studies suggest post-workout creatine is more effective for muscle recovery, while others show similar benefits regardless of timing. The key is consistency—taking creatine monohydrate daily will enhance strength, power, and muscle gains over time, and aid faster recovery. Mixing it with water or a carbohydrate source can help absorption. Stay hydrated, and always follow a balanced diet for the best results.
As for "when to take creatine?" the debate around creatine before or after workout continues. Some studies suggest post-workout creatine is more effective for muscle recovery, while others show similar benefits regardless of timing. The key is consistency—taking creatine monohydrate daily will enhance strength, power, and muscle gains over time, and aid faster recovery. Mixing it with water or a carbohydrate source can help absorption. Stay hydrated, and always follow a balanced diet for the best results.