How Do You Take Creatine?


Quick Answer

People starting creatine supplementation typically begin with a loading phase, explains Bodybuilding.com. During the first five days of the loading phase, people take 20 grams of creatine per day. During the second stage of the loading phase, 10 grams of creatine is taken for 14 days. Once the loading phase is completed, a maintenance dose of 2 to 5 grams of creatine is taken every day.

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Full Answer

During the loading phase, total daily creatine supplementation should be split up into two or three dosages taken throughout the course of the day. Once the loading phase is completed, it is best to take the maintenance dosage of creatine after a workout because this is the time that muscle glycogen is most susceptible to filling up its creatine stores, according to Bodybuilding.com.

Because creatine stores get into muscle cells faster when an insulin spike is present, creatine is typically mixed in grape juice or orange juice. For even better results, Bodybuilding.com recommends mixing creatine with dextrose to exert maximal effects on insulin levels.

According to WebMD, creatine is used to improve athletic performance and increase muscle mass, with some science supporting its effectiveness. Creatine is also used in the treatment of congestive heart failure, Parkinson's disease, depression and high cholesterol.

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