How much creatine per day, and how to take it
The short version: take a small serving of creatine monohydrate every day, at whatever time you'll remember. The details below cover loading, timing and mixing.
The usual daily serving
The most common approach is a steady daily serving of creatine monohydrate in the range of 3 to 5 grams. Check your own label for the scoop size before you measure: Atlas Performance Creatine, for example, lists 2,500mg of creatine per scoop, so the label tells you how many scoops reach the amount you want.
Your muscles can only hold so much creatine. Once they're full, taking more each day doesn't add more benefit, which is why a consistent everyday serving is the goal rather than a big one.
Loading is optional
Some people start with a short loading phase: a larger daily amount, commonly around 20 grams split into four servings across the day, for about 5 to 7 days, then drop to the regular daily serving. Loading fills your muscles faster.
Skipping the loading phase works too. A regular daily serving reaches the same place, it just takes a few weeks instead of a few days. If larger servings upset your stomach, skip loading.
When to take it
Timing matters much less than taking it every day. Pick a moment you won't forget: with breakfast, in your post-workout shake, or with dinner. On rest days, keep taking it.
How to mix it
- Any drink works. Water, juice, a protein shake or a smoothie.
- Stir well. Unflavored creatine has little taste, but it can settle at the bottom of a glass, so drink it soon after mixing.
- Keep it simple. A shaker bottle in your gym bag makes the daily habit easy.
If you miss a day
Just take your normal serving the next day. There is no need to double up.
Before you start
Drink enough water through the day. If you have kidney problems or any other medical condition, take medication, or are pregnant or nursing, talk to your doctor before using creatine.
Quick answers
How many grams of creatine should I take a day?
A daily serving of 3 to 5 grams of creatine monohydrate is the most common approach. Check your product's label for how much creatine is in one scoop.
Do I have to load creatine?
No. Loading fills your muscles faster, but a regular daily serving gets you to the same place over a few weeks.
Should I take creatine on rest days?
Yes. Creatine works by keeping your muscles' stores topped up, so take it every day, training or not.
Can I mix creatine with my protein shake?
Yes. Mixing it into a shake you already drink every day is one of the easiest ways to stay consistent.
Sources
Keep reading
This guide is general information, not medical advice. These statements have not been evaluated by the FDA. Talk to your doctor before starting a supplement, especially if you are pregnant, nursing, take medication or have a medical condition.