When to take creatine: timing, dose and loading phase

What creatine is

Creatine is a compound your body makes and that is also found in foods like meat and fish. The one sold as a supplement is usually creatine monohydrate, the most studied form.

Combined with strength training, the available evidence links it with improvements in strength and muscle mass. It isn’t a doping substance or an anabolic steroid.

How much to take

The most common and best-supported routine is 3 to 5 grams of creatine monohydrate a day, every day. More doesn’t usually give you more.

A level teaspoon or the scoop that comes in the tub is usually around 3 to 5 g, but always check on the label how many grams it holds.

When to take it: morning, night, before or after

There’s less mystery here than it seems. Creatine works by building up in the muscle, so what counts is daily consistency. The time of day matters very little.

Some people prefer taking it after training and some studies suggest a small advantage, but the difference doesn’t justify complicating things. Pick a time you can keep up: with breakfast, after your workout or at night.

• If you always train at the same time, tying it to the workout is handy.
• If your schedule varies, tie it to a fixed meal (breakfast, for example).
• The worst thing is missing several days in a row: the trick is to make it an automatic habit.

Do you need a loading phase?

A loading phase means taking high doses (around 20 g a day split into several servings) for about 5 to 7 days to fill your stores sooner. It works, but it isn’t necessary.

With 3 to 5 g a day you reach the same saturation in a few weeks, without the possible stomach upset of high doses. If you’re in no hurry, you can skip the loading.

What to take it with

It dissolves in water or any drink and can be mixed into your protein shake. Some people take it with a meal or with carbs in case it helps absorption, but it isn’t essential.

Rest days and women

You also take it on rest days: the idea is to keep your stores full, not to take it only when you train.

The dose is the same for men and women. What changes is each person’s body weight, not the general routine of 3 to 5 g a day.

What to expect and what precautions to take

• In the first days your weight can go up by a kilo or two because of the water your muscle holds. It isn’t fat.
• It isn’t a miracle supplement: without training and eating well, it does nothing on its own.
• If you have any condition (especially kidney-related) or take medication, check with your doctor before starting.
• Pick a product with a clear composition on the label: creatine monohydrate without unnecessary additives.

General, informative content: it doesn’t replace the advice of a doctor, dietitian or trainer.

How not to forget it

Since it’s a constant daily dose, it’s one of the best fits for a reminder. In FierFit Gym you can log it with its dose, its time and its alert, and tick it off each day.