How To Take Creatine: The Best Time, How Much, Loading and More

People ask me about supplements all the time, but the one I may see the most questions about is creatine.

This makes perfect sense of course, because creatine is one of the VERY few muscle building supplements on the market with actual proven benefits. The fact that it also appears to be perfectly safe (when taken correctly) only increases its popularity.

For these reasons, many people are interested in taking it. But that’s when the confusion sets in:

  • How do I take it?
  • How much should I take?
  • When is the best time to take it?
  • What kind should I take?
  • What about loading it? Or cycling it?

There are just so many complex questions, and it’s so damn hard to find the answers!

That’s why I’ve taken it upon myself to create an ultimate guide to taking this extremely popular yet highly confusing supplement. A guide that would answer the most common questions people have about it. A guide that could serve as the best and most comprehensive resource you can link to whenever someone starts a new thread on a forum asking the same creatine questions over and over again.

So after WEEKS of thinking, researching and writing, I’m finally ready to share it with the world. Enjoy.

How To Take Creatine: The Guide Starts Now…

Take 3-5 grams of plain creatine monohydrate powder per day, every day.

The End

I hope you enjoyed this ultimate guide, and I hope all of your questions were answered. Be sure to pass it along to anyone else who has any questions about taking creatine.

Frequently Asked Questions

I realize that the comprehensive nature of this guide can be a lot to take in at once, so you may have missed a few things. Just in case, here’s a FAQ that will hopefully cover all of it…

1. Your guide mentions taking 3-5 grams every day. What does “every day” mean exactly?

You know how there’s 7 days in a week (e.g. Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday)? Take it on all 7 of those days.

2. You also discussed taking a certain amount on these days. If I remember correctly, you said 3-5 grams per day. Is that total for the day, or should I put 3-5g in my pre workout shake, my post workout shake, my during workout shake, my before-bed shake, my pre before-bed shake, my weight gain shake, my middle-of-the-night protein shake, and the shake I drink while asking questions about creatine?

I mean a single 3-5 gram serving for the day. That’s how much you should take. I really should have been clearer about this in the guide.

3. There’s a section in this ultimate guide where you touch on the type of creatine to take. In fact, I’ll quote you directly… “plain creatine monohydrate powder.” I was a bit confused by that. Does this mean I should take the chewable or capsule form of Creatine Ethyl Ester, Kre-Alkalyn, Malate, HCL or Magnesium Chelate?

That’s a really great question, and I’m just overjoyed that you asked. The answer however is no. It means you should take plain creatine monohydrate powder. It’s the best and most proven form of it.

4. You mention taking 3-5 total grams per day. Does that mean I should do the high dose loading phase and take 10-20 grams per day?

It means you should skip the loading phase and just take 3-5g per day. I probably should have mentioned this in the guide.

5. I’m a little confused about whether or not I need to cycle creatine. You say to take 3-5 grams of it every day. How am I supposed to cycle it if I’m taking it every day? What does that mean exactly?

I can definitely see how you’d be confused by this. But it means cycling it is unnecessary and you should just take 3-5g per day.

6. Where’s the affiliate link bro? You know, there’s supposed to be a link somewhere to a specific creatine product that you want me to buy, and when I click that link and buy that product, you get like 12 cents from that sale. Where’s it at?

Ohhh right, my bad. I knew I forgot something. Here ya go: Optimum Nutrition’s Creatine

(Full disclosure: Unlike 99% of the affiliate links and product recommendations you’ll see which tend to be more about what will make the writer the most money rather than what they honestly and truthfully recommend, this is legitimately the creatine monohydrate I’ve personally used since like 2006. And yes, if you click that link and buy it, I’ll make like 12 cents. Hell yeah!)

7. But what if I want to know more about creatine itself? What it does? How it works? The proven science behind it? Can you tell me about this kind of stuff?

I sure can. But there just so happens to be a group of guys who have already done a better job of this than I ever would. In fact, they’ve already covered every single aspect of every single supplement you’ll ever consider taking. Seriously.

It’s called the The Supplement-Goals Reference Guide, and I highly recommend it. It literally contains the answer to every question you have or will ever have about any supplement. It gets my full approval.

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