The standard dose of creatine is 3 to 5 grams daily2, which can be taken all at once or divided into smaller amounts throughout the day. Most creatine powders can be dissolved in water, juice, or a shake. It’s essential to follow the recommended dosages on the supplement label and not exceed them.
Timing is also crucial when taking creatine. Many experts recommend taking it immediately after exercise to maximize absorption and uptake into muscles. It can also be taken with a meal that includes carbohydrates to enhance its absorption. Some people choose to cycle their creatine usage, taking it for several weeks and then taking a break to prevent their body from becoming desensitized to it.
Choosing a reputable brand with high-quality ingredients is essential when shopping for creatine. Look for third-party tested and certified products to ensure their purity and potency. Additionally, make sure the creatine you choose is in the form of creatine monohydrate, as this is the most researched and effective form.
“I recommend creatine monohydrate over all other forms of creatine on the market. It’s cheap, effective, and safe for long-term use,” recommends Ziegenfuss.
While creatine is generally safe and well-tolerated, it’s essential to be aware of potential side effects, including stomach upset, dehydration, and muscle cramping. However, these side effects are typically mild and can be minimized by staying hydrated and following the recommended dosage guidelines.
