When and How Much should I take?

Creatine monohydrate, the most commonly used form of creatine supplement, is typically taken in two phases:

• Loading phase
• Maintenance phase

During the loading phase, individuals consume a higher dose, usually around 0.3 grams per kilogram of body weight per day, for 5-7 days to saturate their muscles with creatine quickly (Hall, 2013).

Following the loading phase, a lower maintenance dose, typically around 0.03 grams per kilogram of body weight per day, is taken to sustain elevated creatine levels in the muscles (Mesa, 2002).

This supplementation protocol has consistently been shown to enhance performance across various types of exercises, including activities requiring bursts of high-intensity effort (Bemben, 2005).

While research suggests that the timing of creatine intake may not significantly affect its effectiveness, some evidence suggests that taking creatine post-workout during the initial loading phase could help saturate muscle stores more rapidly.

Conclusion

For individuals considering taking creatine supplements, it’s essential to weigh the benefits against potential risks and understand how to use it effectively. Creatine supplementation, particularly with creatine monohydrate, has been consistently shown to enhance performance in short-duration, high-intensity exercises, leading to increases in strength, power, and muscle mass. Creatine is frequently used to increase muscle mass and enhance workout performance, but maybe it is better to consult your physician or medical advisor before starting use of creatine.