Creatine is one of the most popular performance fitness supplements. Here is some information to help you work out how much Creatine to take each day.
What is Creatine?
Creatine is a naturally occurring metabolite found mainly in muscle, in the body. Creatine is also available as a nutrition supplement, usually in powder form. When taken as a supplement, Creatine may help increase body and muscle levels of Creatine, which may help lead to enhanced strength, power, and endurance, and other health benefits.
How to Take Creatine
The recommended dosage of Creatine is to take 3 to 5 grams per day of pure Creatine powder. This should be dissolved first in a glass of water, or other drink, and this should be consumed relatively quickly. To get the maximum uptake it's best to have this at the same time as other foods or a meal, but it is ok to take it separately from other foods if needed. When starting Creatine some people prefer to load for the first 5 days, taking 20 to 25 grams per day, this method isn't popular recently, and is not considered necessary.
Individual Factors for Creatine Effectiveness
While Creatine is effective for most people, individual factors can come into play. These include:
- Body weight and composition
- Diet and nutrition
- Training intensity and frequency
- Genetic predisposition
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Watch Mike's YouTube Short On How Much Creatine To Take
For a quick visual guide on how much Creatine to take, click the YouTube Short below: