Most people who take creatine use 3 to 5 grams of creatine monohydrate a day, every day, with no need for fancy cycles or complicated timing. The same amount is typically cited for women and men.
Pick a short workout and make the training worth supplementing.
This article is general information, not medical advice. Talk to your doctor before taking creatine, especially if you have kidney problems, are pregnant or breastfeeding or take regular medication.
The simple answer
Take 3 to 5 grams of creatine monohydrate once a day. A level teaspoon of most powders is about 3 to 5 grams, but check the label and use the scoop provided.
Do you need to load it?
Some people "load" with a higher dose for about a week (often split into several servings), then drop to the daily amount. It fills your muscle stores faster. But it isn't necessary. If you skip loading and take 3 to 5 grams daily, you'll typically reach similar levels after a few weeks. Loading can upset some people's stomachs, so most beginners skip it.
When should you take it?
The timing is far less important than the habit. Pick a time you'll remember: with breakfast, after a workout or with a coffee. Consistency beats clever timing.
What if I miss a day?
Don't panic. Just carry on the next day. You don't need to double up.
Do I need to cycle it?
There's no strong evidence you need to cycle on and off. Plenty of people take it continuously. Talk to your doctor about what's right for you.
What to look for when buying
- Plain creatine monohydrate. It's the most studied form
- Micronized creatine monohydrate. It's the same compound ground finer, which mixes more easily. Useful, not magic
- Third-party testing. Look for an independent testing seal on the label
- Clear dose per serving. Some gummies and blends contain less creatine than they imply. Check the grams per serving
- Reasonable price. Fancy blends cost more and don't do more
Best creatine for beginners
The boring answer: plain micronized creatine monohydrate from a reputable brand with third-party testing. Skip anything with a long list of extras.
How to take it
- Mix the powder into water, juice, a smoothie or yoghurt
- Drink enough fluids through the day
- Take it with food if it upsets your stomach
What you might notice
- Slightly higher scale weight in the first weeks, often from water held in muscle
- Maybe a bit more gym performance after a few weeks
- Possible mild stomach upset in some people, especially with large doses
Read creatine myths, roasted for the bloating and bulking question.
Who should check first
Anyone with kidney problems, anyone who is pregnant or breastfeeding and anyone on regular medication. Also tell your doctor you take creatine before blood tests, because it can affect a kidney marker.
Don't forget the basics
Creatine can't rescue poor training, sleep or food. Read how much protein to lose fat, how much sleep to lose weight and what is progressive overload.
FAQs
Is more creatine better?
No. Beyond a certain point your muscles are full and the rest isn't useful.
Should women take less than men?
The typical 3 to 5 gram dose is commonly cited for both. Ask your doctor about your case. Read creatine for women.
How long until it works?
Often a few weeks of consistent use.
The bottom line
Three to five grams. Every day. Done. Pick a short workout and get your money's worth.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- creatine
- supplements