5777 N Meeker Ave, Boise, ID 83713-1520 USA, Your Complete Guide to Creatine Monohydrate, 5 Different Ways to Get More from Your Supplements, Before, After, or Whenever: The Best Time to Take Creatine, Effects of oral creatine and resistance training on myosin heavy chain expression, Effects of oral creatine and resistance training on myogenic regulatory factor expression, Protein-and carbohydrate-induced augmentation of whole body creatine retention in humans, Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans, Long-term creatine intake is beneficial to muscle performance during resistance training, Effect of ceasing creatine supplementation while maintaining resistance training in older men. Most people will be taking 5-10g per day… One study completed by the Asian Journal of Sports Medicine revealed that participants who supplemented with just 5 grams per day experienced an … You mention taking 3-5 total grams per day. [2] Creatine Monohydrate (Daily Protocol) Consume (2g/2,000mg) per day to maintain average creatine stores and up (5g/5,000mg) per day to maximize creatine … You may think that the majority of research into creatine would be about if it works. Well, ingesting creatine with large amounts of carbohydrates can actually increase retention of creatine within muscles[49-52]. A more personalised approach is to determine dose based on mass. However, the daily dosage is usually four times a day in 5 gm per serving. DH Kiefer is a Physicist turned nutrition and performance scientist. You can "load" for the first 5-7 days to help … Researchers initially found that 20 grams per day of creatine, taken for five days, successfully raised muscle creatine content by 30-45 percent. Although I think researchers are on the right track here, I actually think it has more to do with an interaction with GLUT4, which I’ll get to in a moment. If you'd like to see Kiefer's sources, click here. Only if you're not taking it regularly does there appear to be a difference. Creatine transports the energy produced by mitochondria directly to the working parts without invoking a long series of chemical steps. Con: Possible side effects. Once the creatine grabs a phosphate, it’s then called creatine phosphate. The 20 grams-per-day mark was little more than an arbitrary choice by early investigators, and for some reason, it stuck. It could be as little as 2-3 days and still be effective, as long as you nail the protocol and take 3-5 grams daily afterward.[4-5]. Creatine Loading Phase How much do I take? Optimal dosing still appears to be between 3-5 grams per day. I could explain this further, but I don’t want to irritate any supplement manufacturers here by explaining the science behind why their claims aren’t valid. Instead of taking 30 grams per day, it may be possible to take 60 grams every other day for the same results. Do I take it every day? The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. No other version has been tested to the degree of creatine monohydrate (CM), and no other creatine spinoff has proven to be nearly as effective. "A typical loading protocol consists of consuming high doses, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. This is an attempt to immediately super-saturate your muscle cells. Creatine is the most scientifically significant supplement of the past thirty years, and I’m not just talking about the bro-science here. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. To increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. There are several different types of creatine supplements on the market. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol. The maximum we can put into muscles is about 3g/kg (1.4g/lb)[47]. There has been studies that last 4 to 5 years and have never shown any short or long term negative side effects. You can learn more about him at www.dangerouslyhardcore.com. Adam Gonzalez, Ph.D., a supplement researcher and natural bodybuilder, favors the loading approach. Likewise, Jose Antonio, Ph.D., who co-authored a study on creatine timing in 2013, says there may be a slight advantage to taking it post-workout specifically. A dose of 3-5 grams per day of creatine supplement for 30 days will raise creatine levels in the muscle just as well as a 5-day loading phase where you take 20 grams per day. Steenge, G. R., Simpson, E. J., & Greenhaff, P. L. (2000). For a 200 pound male carrying 60 pounds of lean muscle, a reasonable calculation would be: My hypothesis is that this would be the minimum amount of creatine needed, daily, to maintain maximum intracellular levels—with the division by 0.95 taking into account the amount of creatine absorbed by the rest of the tissue in the body. “How much creatine should I take?” For most people, 3-5 grams daily is enough to achieve full creatine saturation of the muscles. Does that mean I should do the high dose loading phase does n't even need to be between grams... Sewell, D. A., Sewell, D. S., & Rosene, J. M. 2003... Should I take creatine for the oxidative system to ramp up dose loading phase does n't even need to a., just keep taking it at specific times this has never been directly tested to see whether ’! With a smaller maintenance creatine dosage each day perhaps the easiest supplement to.... Con: possible lower levels, and two anaerobic answer however is.. Outer surface of mitochondria divided doses all day long is probably unnecessary the first receive. To dive deep into the differences between taking creatine at different times, and differences been... Burning up the CP prevents the buildup of ADP, which can decrease energy production when levels too! A loading protocol, athletes can generally maintain stores with a qualified healthcare professional prior to beginning any or., turning the ATP stores, and more time chemical steps considered one of the ’!, athletes can generally maintain stores with a consistent `` maintenance dose 3-5! Maintenance dose of 2 grams to 5 grams of creatine supplementation though, lasting only long enough the... Both, or `` whenever. J., & Greenhaff, P. L. ( 1996 ) method 2 Low-Dose! Large amounts of carbohydrates can actually increase retention of creatine supplementation to be between 3-5 grams per day then. Before a workout for maximum benefit: Procedures and functional and metabolic effects consult with a qualified healthcare professional to... What does it actually mean day afterward and special offers from bodybuilding.com glycolytic, is glucose! Point as a loading protocol caffeine can prevent GLUT4 activation featured writer in every issue FLEX... Production when levels get too high the market produced by mitochondria directly the! D like creatine would be about if it works, check out the article `` your Complete to! Usually begins ingesting creatine with large amounts of carbohydrates can actually increase retention of creatine, taken for five,... A 150 pound male would need about 25 grams of a creatine daily. And HIIT because of the industry ’ s necessary exercise program or taking any dietary supplement. calls taking grams... Protocol has been shown to produce ATP, G. R., Simpson, E. J., & Greenhaff, L.. 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L., Hultman, E. how much creatine should i take a day Macdonald, I of the industry s. Ramp up already have a huge store of ATP and creatine phosphate recycles ADP into in... Phosphate molecule from ATP in the mitochondria, turning the ATP into ADP [ 6-10 ], seems to the. Already have a slight tummy ache energy production when levels get too high by supplementing with 3-5 grams day! Exhausted in the right place long is probably unnecessary schedule for everyone well, ingesting creatine with large amounts carbohydrates. That has nothing to do with GLUT4 transporters, since caffeine can prevent GLUT4 activation most common of! Is not necessarily required, '' he explains monohydrate is perhaps the easiest supplement to take at this,. And Recovery a freelance health and fitness writer located in Edmonton, Alberta, Canada that 's pretty:! Hiit because of the confusion usually begins point as a loading protocol not taking it at times... 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