From the Research
To safely take creatine monohydrate, a daily dose of 3-5 grams is recommended, with no need for a loading phase, as evidenced by the most recent and highest quality study 1. When taking creatine, it is essential to stay well-hydrated, as it can cause water retention in muscles. The timing of creatine intake is flexible, but many prefer taking it post-workout or consistently at the same time each day. Some key points to consider when taking creatine monohydrate include:
- Taking it with water or a carbohydrate-containing beverage to enhance absorption
- Being aware of potential side effects, such as water retention, bloating, or digestive discomfort, although these are generally mild
- Consulting a healthcare provider before use if you have kidney disease, liver problems, or certain medical conditions
- Understanding that creatine works by increasing phosphocreatine stores in muscles, which helps regenerate ATP (energy) during high-intensity exercise, improving strength, power output, and muscle recovery
- Recognizing that pure creatine monohydrate is the most researched and cost-effective form, with no need for more expensive variants, as supported by studies 1, 2. It is also important to note that creatine supplementation has been shown to be safe and well-tolerated in healthy individuals and in a number of patient populations, with potential benefits including enhanced postexercise recovery, injury prevention, rehabilitation, and neurologic benefits 2.