How to safely supplement with creatine?

How to Supplement with Creatine

The most effective way to supplement with creatine is to begin with a loading phase of 20g daily (divided into 4 equal doses of 5g) for 5-7 days, followed by a maintenance dose of 3-5g daily, while ensuring adequate hydration of at least 2.7 liters of fluid daily. 1

Recommended Dosing Protocol

Loading Phase (Optional but Effective)

• Dosage: 20g per day divided into 4 equal doses (5g each)
• Duration: 5-7 days
• Timing: Take doses throughout the day with meals or post-workout
• Note: While loading is effective for rapidly saturating muscle creatine stores, it is not mandatory 2

Maintenance Phase

• Dosage: 3-5g per day (single dose)
• Duration: For the entire supplementation period
• Timing: Can be taken at any time of day, though post-workout may be optimal

Alternative Protocol (No Loading)

• Dosage: 3-5g daily
• Duration: Continuous
• Note: This approach will still saturate muscle creatine stores, but will take approximately 4 weeks to reach full saturation 3

Hydration Requirements

Proper hydration is essential when supplementing with creatine:

• Consume at least 2.7 liters (91 ounces) of total water daily 4
• Monitor hydration status by checking urine color (should be pale yellow)
• Increase water intake by 500-1000ml on days with moderate to intense physical activity
• Urine output should be at least 0.5ml/kg/hour to indicate adequate hydration 4

Form of Creatine

• Creatine monohydrate is the most studied and effective form 3
• Other forms (such as creatine ethyl ester) have not shown added benefits over monohydrate 3
• Ensure you purchase from reputable manufacturers to minimize contaminants 5

Administration Tips

• Mix creatine powder in water, juice, or protein shakes
• Creatine can be taken with carbohydrates to potentially enhance uptake
• Concurrent consumption with a mixed protein/carbohydrate source (approximately 50g each) may enhance muscle creatine uptake via insulin stimulation 1

Potential Side Effects and Monitoring

• Weight gain: Typically 1-2kg during the first week due to water retention 1
• Gastrointestinal issues: Rare but possible; reduce dose if experienced
• Cramping: Despite myths, research shows creatine does not increase cramping risk when properly hydrated 2
• Kidney function: No evidence of kidney damage in healthy individuals at recommended doses 2, 3

Special Considerations

• If you have pre-existing kidney disease, consult with a healthcare provider before supplementation
• Discontinue creatine if you experience any evidence of renal dysfunction 1
• After stopping creatine supplementation, it takes approximately 4-6 weeks for levels to return to baseline 1

Cycling Protocol (Optional)

While not necessary based on current evidence, some choose to cycle creatine:

• 8-12 weeks on creatine
• 4 weeks off
• Repeat as desired

This approach is not evidence-based but is sometimes recommended to maintain sensitivity to creatine's effects.

Remember that creatine is one of the most well-researched supplements available, with a strong safety profile when used as directed 6.