How much creatine monohydrate should I take a day?
How much creatine monohydrate should I take a day?
Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.
How much creatine monohydrate is safe?
When taken by mouth: Creatine is LIKELY SAFE for most people when taken for up to 18 months. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Creatine is POSSIBLY SAFE when taken by mouth, long-term.
Do you have to load creatine monohydrate?
No, you do not need to load creatine. Many studies use either a straight dose of 5-10g daily, or even smaller amounts (2-3g). These studies also note benefits with creatine supplementation.
Can I skip creatine loading phase?
Creatine loading is necessary to reduce the amount of time it takes for creatine to build up within the muscles to create greater amounts of available creatine. Skipping the creatine loading phase may result in prolonging peak performance.
When is the best time to take creatine?
Since creatine provides your muscles with the energy you need to perform intense workouts, the best time to take creatine is before your workout. When you ingest the creatine roughly 30 minutes prior to your workout, it will supply you with a burst of energy throughout your workout and keep your muscles going at a high intensity.
What is the recommended dosage of creatine?
Usually, creatine supplements sold in the market contain creatine monohydrate and come in powder form. The recommended dose for creatine monohydrate ranges from 10 to 30 grams per day. Other creatine products may contain different creatine derivatives.
What is the best way to consume creatine?
The best way to consume creatine is to take it with a carb or protein-based meal due to the release of insulin hormone. Take it with your post workout meal or in your protein drink after workout. As the body’s capability is maximum after an intense workout.
How does creatine help you gain muscle and strength?
Creatine may also help you reduce muscle breakdown and retain muscle during exercise. This may result in a greater amount of muscle in the long-term (). Another long-term benefit of creatine is the ability to perform more exercises or repetitions and lift heavier weights per training session ().