And some research has indicated that the loading phase doesn't even need to be a week long. It could be as little as days and still be effective, as long as you nail the protocol and take grams daily afterward.
Both approaches work, as long as you follow up with a consistent "maintenance dose" of grams per day afterward. It's just a matter of preference, and a willingness to endure some slight discomfort. You have four options: Before a workout, after, both, or "whenever. Researchers have looked into the differences between taking creatine at different times, and differences have been minor.
For this reason, Bornstein is in the "take it whenever, as long as you take it" camp. However, other researchers think there may be slight advantages to taking it at specific times. For example, Jim Stoppani, Ph. Likewise, Jose Antonio, Ph. However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it.
Only if you're not taking it regularly does there appear to be a difference. Because it's tasteless, odorless, and easily dissolves in any fluid, creatine monohydrate is perhaps the easiest supplement to take. Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink.
You won't notice it at all! Most scoops are 5 grams, which is a fine dose for athletes of all size. October Shao A, Hathcock JN. Risk Assessment for Creatine Monohydrate.
Regulatory Toxicology and Pharmacology. August Journal of the American College of Nutrition. June Casey A, Greenhaff PL. Medicine and Science in Sports and Exercise. Journal of Applied Physiology. February Creatine Supplements. American Academy of Orthopaedic Surgeons. Proceedings of the Royal Society. Journal of Cosmetic Dermatology. December March Cardiovascular Research. During this phase, you consume a relatively large amount of creatine in a short period to rapidly saturate your muscles.
For example, a common approach is to take 20 grams of creatine daily for 5—7 days. This dose is typically divided into four 5-gram servings throughout the day. After the loading phase, you can maintain your creatine stores by taking a lower dose of creatine, which ranges from 2—10 grams daily 3. During a typical creatine loading phase, you bulk up on creatine for a week to increase muscle stores rapidly, then decrease your daily intake to maintain high levels.
While the loading phase does pump creatine into your body, it may not be necessary in order to boost total creatine levels. In fact, lower doses of creatine taken once daily can be equally effective at maximizing your muscle creatine stores — though it may take a bit longer. For example, one study determined that muscles became fully saturated after people took 3 grams of creatine daily for 28 days 5.
Therefore, it may take around three more weeks to maximize your muscle stores using this method compared to creatine loading. Consequently, you may have to wait to see beneficial effects 2 , 6. Thus, it may also increase the time it takes to reap the benefits of creatine. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2. This strategy involves taking 20 grams of creatine daily for 5—7 days to saturate your muscles rapidly, followed by 2—10 grams daily to maintain high levels 2 , 6.
Some benefits of maximizing your creatine stores include 2 , 7 , 8 :. A loading phase is the fastest way to benefit from creatine. You may experience increased muscle gain and strength, improved athletic performance and a reduced risk of sport-related injuries.
A number of studies demonstrate that creatine is safe over both short- and long-term periods 1 , 2 , 9 , According to the International Society of Sports Nutrition ISSN , up to 30 grams per day for five years may be safe and is generally well tolerated by healthy individuals 2.
Though rare, gastrointestinal issues such as nausea, vomiting and diarrhea have been reported. We recommend taking 3—5 g of creatine per day. The most common and well-studied form of creatine is creatine monohydrate. This can be used in beverages or in other types of products such as energy bars, capsules or tablets.
When taking creatine, make sure that you do so with sufficient fluids e. Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water or juice.
Warm water or tea makes the dissolving process easier. Creatine monohydrate dissolves somewhat more slowly in cold water or other cold drinks but is not any less effective.
Once taken its bioavailability is greater than 95 percent. It also makes sense to take creatine with sugary drinks e. But taking creatine or creatine supplements without sugary drinks is just as effective.
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