How much creatine should you take?

Are you ready to bulk up and get totally swole? Well, step right up my friend because it’s time to talk about one of the most popular and controversial supplements out there – creatine.

If you’re like me, you’ve probably heard mixed reviews about this supplement. Some swear by it while others claim it’s nothing but a waste of money. So what’s the real deal with creatine? And more importantly, how much should you take?

What is Creatine?

Before we dive into dosages, let’s first make sure we understand exactly what we’re dealing with here. Creatine is a naturally occurring compound that your body produces on its own. It helps provide energy to your muscles during high-intensity workouts or activities.

But even though our bodies already make some amount of creatine on their own, many people choose to supplement with additional amounts for various reasons such as:

  • Improved athletic performance
  • Increased muscle mass
  • Enhanced recovery after exercise

So now that we know what creatine is used for let’s get into dosage instructions!

What factors influence how much creatine someone should take?

When figuring out how much Creatine an individual should consume there are several key factors that need considering including:

Body weight

The general recommendation for daily intake is around 0.1g per every kilogram (kg) of body weight. Thus if an individual weighs roughly 180 pounds / 81 kilograms then they’d aim for a dose between 8g and 10g each day.

Type & form of supplementation

There are multiple types to chose from when taking Creative which include monohydrate, hydrochloride (HCL) or micronized-powdered form. For those unsure where preference lies within these options experimentation may be best advised before settling into any defaults;


For older adults, the doses can be lower compared to their younger counterparts.


It’s essential always to remember that Creatine is frequently consumed within varying diets all of which influence absorption time and efficacy. A well-rounded diet also may already provide some creatinine to an individual’s body thus requiring a smaller dose from supplementation.

What are the Different Dosage Protocols for Creatine?

The exciting fact about Creatine is there numerous ways in which it may be consumed dependent upon preference, lifestyle etc. Here are just few sample dosages:

The “loading” phase

This method involves taking five grams of creatine four times per day (twenty-five grams Total) over a 5-day period. After loading dosage timeframe has been reached an individual would only require one daily maintenance dose thereafter . While research outlines this increases volume capacity; more study is required on individual cases as there have been reports in rare instances of negative side effects such as bloating or upset stomach.

Straight Off the Shelf

Most major supplement brands offer five-gram servings pre-measured making establishing routine easier than ever before

One could consume around two-thirds tablespoons of powder during the day with meals if they wish not to use pre-measured portions but hope still reap nutritional benefit at breakfast, lunch or dinnertimes.

Cycling Protocol

Alternating between weeks where you take creatine regularly with weeks off throughout cycles range anywhere from three -six months’ worth depending on personal choice/ fitness goals.

While cycling protocols have increased intake scores over shorter periods debate regarding long-term safety requires further review by professionals .

Are There Any Side Effects?

Despite what your gym bros might tell you, taking too much creatinine doesn’t turn you into Hulk overnight—[unfortunately!][1] But like any other supplement out there, there are some potential side effects that you should keep in mind:

  • Stomach upset or bloating due to water retention
  • Diarrhea
  • Headache
  • Insomnia

But listen, I’m no doctor. So if you start experiencing any of these symptoms and they persist then it’s time to speak with your medical provider.

Final Thoughts

So, how much creatine should you take? Ultimately the amount consumes is individualistic reliant on various factors listed above. Luckily for most who opt-in supplements it’s been proven safe when taken within recommended intake levels.

Incorporate Creatine into diet gradually only after receiving clearance first from a licensed health professional.

Creatine can be incredibly helpful for those looking to increase their lean body mass,[2 ] but like any supplement, regular exercise and living a healthy lifestyle still remain vitally important⁠—so don’t rely solely on pills/powders/portion sizes!

[1]:Seriously so sad about that…

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