Quick Summary: How to Take Creatine Monohydrate
Creatine monohydrate is an evidence-backed compound that’s typically taken by those looking to enhance performance and support strength and muscle gains. If it’s your first time taking creatine, there are some tips that can help you get the most out of this popular supplement.
While creatine monohydrate is simple to use, it’s important to know the basics of dosage and timing as well as what creatine offers in terms of health benefits.
In this guide, we’ll cover the fundamentals of how to take creatine monohydrate so you feel confident when adding it to your wellness routine.
Key Takeaways
- Creatine monohydrate is typically taken daily in doses of about 3–5 grams.
- Consistency matters more than the exact time of day you take creatine.
- A loading phase may speed up muscle saturation, but is optional and more likely to cause side effects.
- Creatine powder can be mixed with drinks, like water or juice, for easy supplementation.
- Research suggests creatine can support strength, power output, and training performance.
In This Article:
- What is Creatine Monohydrate?
- How Much Creatine Monohydrate Should You Take?
- Should You Do a Creatine Loading Phase?
- When Should You Take Creatine?
- How Do You Mix Creatine Monohydrate?
- What Results Can You Expect From Creatine?
- Common Beginner Questions About Taking Creatine
- Is Creatine Monohydrate Safe?
What Is Creatine Monohydrate?
Creatine is a naturally occurring molecule that’s found in your muscles and brain, as well as in foods, like fish and meat.
Creatine monohydrate is a synthetic version of creatine that’s used in dietary supplements. Though made in a lab, this form of creatine is identical to the type produced by your body.
How creatine supports muscle energy
Creatine’s main purpose is to help replenish stores of adenosine triphosphate (ATP) in your muscles, which is your cells’ primary energy source.
Though your body stores a small amount of ATP, those stores are used up rapidly during intensive exercise, like HIIT workouts and heavy weight training sessions. When ATP is used by your muscles, it loses a phosphate group and turns into adenosine diphosphate (ADP). Creatine, which is stored as phosphocreatine, regenerates ATP by donating a phosphate molecule to ADP, turning it back into usable ATP.
Supplemental creatine can increase phosphocreatine stores by up to 40%, helping your body replenish ATP faster during exercise, which can improve performance and enhance muscle health.*
Why creatine monohydrate is the most researched form
Though there are several types of creatine used in dietary supplements, creatine monohydrate is by far the most extensively studied.
Since the 1990s, hundreds of research articles have verified the safety and effectiveness of creatine monohydrate, which is why it’s the form most recommended by healthcare providers, like doctors and dietitians.
Additionally, creatine monohydrate is one of the most affordable types of creatine, making it an excellent option for those looking for an evidence-based, yet cost-effective product.
How Much Creatine Monohydrate Powder Should You Take?
Most experts recommend supplementing with between 3-5 grams of creatine monohydrate powder per day for at least 4 weeks. This dose and time period is effective for saturating muscle stores without the side effects often linked to higher “loading” doses.
Standard daily maintenance dosage
The goal with creatine supplements is to “saturate” your muscle stores, meaning your muscles have absorbed and stored the maximum amount of creatine possible.
To do this without a “loading phase” which involves taking a much higher dose of creatine, you’ll need to take between 3-5 grams of creatine per day. Studies show that taking this dose daily for 4 weeks is an effective way to saturate muscle creatine stores.
For people looking for a simple way to add creatine to their wellness routine, Micronized Creatine Monohydrate delivers 5 grams of creatine monohydrate per scoop in a formula designed to mix easily into liquids, like water or juice.
Should You Do a Creatine Loading Phase?
A creatine loading phase, which was once the standard approach to creatine supplementation, can saturate muscle stores quicker than taking a maintenance dose, but it’s also more likely to cause side effects.
What is a loading phase?
A creatine loading phase involves taking between 20-25 grams per day for five to seven days to saturate muscle stores.
After the loading phase, the dose is then dropped down to a maintenance dose of 3-5 grams per day to maintain consistent levels.
Downsides to creatine loading phase
The major downside to taking large doses of creatine is that it can cause uncomfortable side effects.
For example, taking creatine in doses of 20 grams or more per day, as referenced in the Journal of the International Society of Sports Nutrition study linked above, may result in temporary weight gain of 2.2-6.6 pounds (1-3 kilograms), which is mostly due to water retention. Studies also show that doses higher than 10 grams per day may trigger digestive symptoms like diarrhea.
With a significantly reduced risk of experiencing side effects, like water retention and diarrhea, most people choose to take maintenance doses over loading doses. That said, in some cases, such as when athletes want to reap the potential athletic performance-enhancement benefits of creatine in a shorter time period, a loading phase may be a better option.
When Should You Take Creatine?
Though limited research suggests there might be a slight advantage to taking creatine shortly after your workout than before, the majority of studies show that, in terms of timing, when you take creatine, such as before or after a workout, doesn’t really matter.
Why timing is less important than consistency
The primary goal of creatine supplementation is to take it consistently at a dose high enough to fully saturate your muscle cells. This is why taking creatine when it’s easiest for you is much more important than specific timing, such as around workouts.
Although findings from a few studies suggest that taking creatine after workouts may lead to small benefits, such as slightly greater gains in muscle mass compared to taking it before exercise, these studies had limitations in their design. Other, more robust research has not found a significant difference in results based on when creatine is taken.
So, as long as you’re taking creatine consistently, including on rest days, you don’t have to worry about timing. Studies show that creatine can be safely taken daily for up to 5 years.
How Do You Mix Creatine Monohydrate Powder?
Creatine monohydrate powder is easy to take, and can be mixed into a beverage, like water, juice, or a protein shake.
Basic mixing methods
Though some people dry-scoop creatine, the easiest way to take it is by mixing it into a beverage of your choice. Water and juice are most popular, but you can also mix creatine into a protein shake, milk, or pretty much any drink you like.
Simply mix a scoop of creatine into your drink using a spoon or an electric frother. Shaker bottles also come in handy when preparing creatine.
Why micronized creatine dissolves more easily
Micronized creatine is a form of creatine that’s broken down into smaller particle sizes than traditional powders, which allows it to easily dissolve in water. You’ll find that it mixes more smoothly into drinks than non-micronized creatine.
What Results Can You Expect From Creatine?
When taken consistently at the right doses, creatine may help support muscle mass gain, strength, power output, and training performance.*
For example, creatine has been shown to help improve lean muscle mass, power, and strength when combined with resistance training. In addition to its roles in muscle health, supplementing with creatine may also benefit other aspects of health, like cognitive function.
How long creatine typically takes to work
How fast creatine begins to work depends on how quickly you reach muscle saturation stores. With a maintenance dose, it takes about 4 weeks to saturate muscles, while a loading dose can take 5-7 days.
However, studies show that, even without taking a loading dose, you may start to see benefits in as little as two weeks. A 2019 study that included 18 young men found that the men taking a maintenance dose of creatine experienced an increase in strength after two weeks compared to the placebo group.
Though you may start to see some benefits early on when taking creatine, it may take more time to see differences in other outcomes, like muscle mass gain.
Why weight changes may occur
As mentioned above, some people experience a small amount of weight gain when starting creatine supplements. This is because when creatine levels increase in muscle cells, water is drawn into the cells as well. This can lead to temporary water retention in muscle tissue, which some people may notice as a “bloated” feeling.
Importantly, not everyone gains water weight when starting creatine, and it’s more likely to occur when taking higher loading doses of 20 grams or more. Additionally, this side effect is temporary and usually only lasts for a few days as the aforementioned research showed.
Common Beginner Questions About How to Take Creatine Powder
It’s common to have questions about hydration, fasting, and other details when learning how to take creatine monohydrate powder.
Here are answers to some common questions about taking creatine:
How much water should you drink while taking creatine?
Staying well hydrated and reducing sodium intake may help minimize bloating and support overall health while taking creatine. For a full breakdown on water intake needs, see our guide on Are You Drinking Enough Water?
Is creatine safe when fasting?
Though research in this area is limited, creatine is generally viewed as safe to take when fasting.
Can you take creatine with coffee?
Yes, you can safely take creatine with coffee, but caffeine might interfere with some of creatine’s benefits.
Do you have to time creatine around workouts?
Though it’s most important to take creatine consistently to reach and maintain muscle cell saturation, you might find that timing creatine around your workouts works best for you.
Is Creatine Monohydrate Safe?
Creatine monohydrate is one of the most studied dietary supplements and is generally considered safe to take daily for up to 5 years. While it’s likely safe to take for longer, research beyond that timeframe is limited, as current studies haven’t followed participants for longer periods.
Overview of safety research
Decades of research support the safety of creatine, and it has not been linked to serious health concerns in healthy people.Studies that have followed people taking creatine for up to 5 years show that it is generally well tolerated and not associated with health concerns.
Who should consult a healthcare professional
Although creatine is considered safe for most people, people with chronic health conditions or those taking medications should speak with their healthcare provider before using creatine supplements.
As always, consult with your healthcare provider before starting any new supplement or nutrition program, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Additional FAQs
What is the best way to take creatine monohydrate?
The best way to take creatine is as a maintenance dose of 3-5 grams per day for at least 4 weeks.
Should you take creatine every day?
Yes, it’s important to take creatine daily in order to reach and maintain muscle saturation.
Do you need a loading phase when starting creatine?
No, you don’t need a loading phase of creatine. A smaller maintenance dose is just as effective for saturating muscle cells, though it does take more time.
Can beginners take creatine safely?
Yes, creatine is an easy to take supplement with a solid safety profile, making it a great choice for beginners.
How long does creatine take to work?
Creatine can start improving some outcomes, like strength, in as little as 2 weeks. However, some outcomes, like muscle gain, may take more time.
What happens if you stop taking creatine?
If you stop taking creatine, your creatine stores will return to baseline levels in 4-6 weeks.
Conclusion
Creatine monohydrate is one of safest and most researched supplements on the market, making it a great option for beginners looking to optimize their sports supplement regimen.
Taking a consistent daily dose, which is 3-5 grams for most people, could help you build muscle and may help you reach your overall performance goals.
If you’re looking for a high-quality creatine monohydrate supplement, check out 1st Phorm’s Micronized Creatine Monohydrate or see our guide on creatine’s benefits and potential side effects to learn more.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
