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This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
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Creatine, or 2-[Carbamimidoyl(methyl)amino]acetic acid, is an amino acid naturally produced by the body to produce energy and make muscles larger and stronger. Concentrated, powdered creatine is a popular dietary supplement for people who want to increase their muscle mass. Learn how to drink powdered creatine correctly to get the most out of this powerful substance.
Steps
Choose a creatine powder. Creatine powder usually comes in a large plastic container with a scoop inside for measuring out the correct dosage. Go to a nutrition store or health food store and select a powder to use.- Some creatine comes in pure form, and other powders are mixed with sugar so you can create a sweet energy drink.
- Avoid liquid creatine. Creatine begins degrading the moment it is mixed with water, so packaged liquid creatine is actually creatine waste. Manufacturers of such products are pulling a fast one on consumers.
- Creatine has been tested in multiple studies and is considered safe to use, but since it is a supplement, it has not been formally approved by the FDA. Check with your doctor if you're taking medication or have a condition that might be affected by taking a supplement.
Decide whether to "load" or base your dosage on your body weight. Creatine manufacturers recommend starting out with a high dosage of creatine and gradually waning to a "maintenance" dose to maintain creatine levels in your body. It is also common to forego the loading period and base your dosage on body weight.[1]- Loading is said to be safe for the body and help the consumer see results - bigger, stronger muscles - in just a few days.
- Creatine may affect insulin levels, so if you have a condition related to high or low blood sugar, use caution when taking high doses. You may want to consider the more moderate body weight-based method.[2]
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Take creatine at the same time every day. It doesn't matter when you take your creatine; whether you consume it in the morning or at night, it will have the same effect on your body. However, for best results, consume it at the same time each day so that your body has time to process one dose before you consume the next one.- Some people like to take creatine right before a workout, but its effects aren't instant, so it doesn't actually provide an immediate energy boost for weight-lifting and other exercises.
- If you want to take creatine on the go, bring a separate water bottle and store the creatine dry. If you premix it, the creatine will degrade.
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Measure out 5 grams (0.18 oz) of creatine powder. When you're loading creatine, 5 grams (0.18 oz) is the recommended dosage to start with; unless a doctor has recommended otherwise, 5 grams (0.18 oz) is a safe bet.[3]- Use the plastic measuring cup that came with the powder to measure it out.
- If your can of powder didn't come with a measuring tool, measure one heaping teaspoon, which is roughly equivalent to 5 grams.
Mix the powder with one quart of water. Pour the powder directly into the water and use a spoon to quickly stir it. If you're using a bottle with a cap, you can close the cap and shake it.- If you don't have a container that is exactly quart-sized, measure four cups of water into a large container and mix in the powder.
- You may find it convenient to buy a quart-sized water bottle with a lid, which you can carry with you for times when you want to take a dose of creatine outside the house.
- You can also mix creatine with juice or an electrolyte-containing energy drink.
Drink the creatine immediately. As mentioned above, creatine beings to degrade when it is mixed with water, so you must consume it right away to get the maximum benefit from the supplement.- Chase the creatine with more water. It's important to stay well hydrated while you take creatine, so follow it up with another cup or two.
- Eat and drink as normal. There are no dietary contraindications for creatine, so you may eat a normal meal before or after consuming it.
Calculate dosage by body weight for tailored amounts. "I used to just take the standard 5 grams no matter what. But calculating my dosage based on my weight, as explained here, gives me the exact right amount for my body. The lower maintenance doses prevent waste, too." - Brian R.
Mix each dose fresh right before drinking. "I used to mix up a whole bottle at once to have it on hand. After learning that letting it sit degrades the creatine, I now mix up just one dose at a time and drink it immediately. I can really notice a difference in my muscle gain." - Tommy R.
Stay hydrated to avoid side effects. "At first, creatine gave me some stomach pains. But upping my water intake, like the tips say here, has prevented that. Drinking plenty of water is so important when taking creatine supplements." - Zane B.
See results faster by loading doses initially. "I saw good muscle gains taking creatine daily, but when I tried the loading technique of higher doses the first five days, the boost was even more rapid. Now, I always do a loading phase when starting creatine." - Kevin W.
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Take 4 doses a day for the first 5 days. When you're loading creatine, you need a total of 20 grams (0.71 oz) a day for the first five days. Space out the doses so you have one at breakfast, one at lunch, one at dinner and one before bed.[4]
Taper off to 3 to 5 grams a day. After the initial 5-day load, taper off to a comfortable maintenance routine.[5]
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Calculate your dosage for the first week. During the initial stage, your dose should be 0.3 g of creatine per kg of body weight. Divide the total number per day into easily consumable amounts.[6]- For example, if you weigh 68 kg (150 pounds), multiply that by 0.3 to find that your daily dosage should be 20.4 g. That means you should take approximately 5 grams of creatine per dose, 4 times per day.
Calculate your dosage for the second week. During the second week, taper off to a dosage of 0.03 g of creatine per kg of body weight. This time, divide the total dose into 2 or 3 easily consumable amounts.[7]- If you weigh 68 kg (150 pounds), multiply that by 0.03 to find that your daily dosage should be 2.04 grams of creatine per day. You can divide that into two doses of 1.02 grams.
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Tips
- If creatine monohydrate gives you stomach cramps or other effects (everyone is different) try decreasing your dose or using a different type of creatine (ethyl ester for example).Thanks
- Loading is not required, but it may speed up the saturation process.Thanks
- Mix the creatine with a high carbohydrates mass gainer and extra additive sugars from cocoa powders and honey for a tasty and effective post workout drink.Thanks
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Warnings
- It is not advised to exceed the recommended dose of creatine and the loading phase is not necessary.Thanks
- Remember to consume at least 8 glasses of water per day. Some even recommend one gallon per day.Thanks
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References
- ↑ https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/
- ↑ http://www.mayoclinic.org/drugs-supplements/creatine/safety/hrb-20059125
- ↑ https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/
- ↑ https://www.opss.org/article/creatine-supplements-basics
- ↑ https://www.opss.org/article/creatine-supplements-basics
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/
About This Article
Fitness Trainer
This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). This article has been viewed 784,811 times.
Co-authors: 19
Updated: January 26, 2024
Views: 784,811
Categories: Protein Supplements
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To drink creatine, start by mixing 5 grams, or 1 heaping teaspoon, of creatine powder with 4 cups of water. Then, drink the mixture immediately since creatine starts to degrade quickly once it's mixed with water. Repeat 4 times a day for the first 5 days of taking creatine. Then, after 5 days, reduce your intake to 2-3 doses. To learn how to choose a good creatine powder, keep reading!
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"I used to mix up a whole bottle at once to have it on hand. After learning that letting it sit degrades the creatine, I now mix up just one dose at a time and drink it immediately. I can really notice a difference in my muscle gain."..." more
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