How to Take Creatine

You should take the supplement known as Creatine during what personal trainers refer to as a “Loading Phase”. The recommended dose is 20gms of Creatine per day for 5 – 7 days. The objective here, is to quickly saturate your muscles and drive your strength and abilities further.

Loading phase or daily dose?

A loading phase is optional. Taking 20 g a day for 5 to 7 days (usually split into four 5 g serves) fills your muscles' creatine stores in about a week. Taking a steady 3 to 5 g a day gets you to the same point in roughly 3 to 4 weeks, with less chance of an upset stomach.

How to take creatine day to day

• After loading, or from day one if you skip it, take 3 to 5 g a day, every day, including rest days.
• Mix it with water, juice or your protein shake. Taking it consistently matters more than the exact time of day.
• Drink plenty of water through the day.
• Creatine monohydrate is the most researched form and usually the best value.

Always follow the directions on the label. If you have a kidney condition, are pregnant or take regular medication, speak to your doctor before using creatine.

Shop creatine and creatine monohydrate online, or ask our team at your nearest Supps247 store.