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How Much Creatine Should I Take Per Day?

How much Creatine should I take per day? The recommended daily intake of creatine is between 3-5 grams. Both of these should be adequate for all but the biggest and strongest athletes, especially if you’re getting the usual 1-2 grams from your diet.

Creatine is an organic compound that is naturally produced in the human body. It is known to provide energy to the body and is used to increase muscle mass and overall performance, especially in athletes.

There are many misconceptions about the basic nature of creatine. Some people think that creatine supplements are a form of steroids, but they are actually a metabolite composed of 3 amino acids:

  • Arginine
  • Methionine
  • Glycine

Creatine supplements work by prolonging the cycle of Adenosine Tri Phosphate (ATP) in the body. ATP is an energy source that is used by the muscle during muscle contractions.

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Creatine also increases intercellular water absorption, which is different from intracellular water absorption which helps in muscle growth.

What is creatine?

Creatine is made from three amino acids: L-arginine (L-argine), glycine (Glycine), and L-myreonine (L-myreonine). It is produced naturally in the human body and is mainly processed in the kidneys and liver.

Creatine is excreted in the blood to be used by the muscles. Fish and red meat are the main sources of creatine in the diet, but the amount of creatine present in food is much lower than what is needed to get maximum benefits.

How does creatine supplementation benefit the user?

When your creatine levels go up, so does your muscle hydration. When your muscle hydration goes up, your lean body mass goes up.

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When you increase your muscle hydration, your body becomes an energy reservoir for your creatine. Your body becomes more able to withstand more intense exercise.

When you work out (break the muscle), your muscles need to repair themselves and grow. Your muscle grows best when it’s hydrated.

Creatine creates a hydration environment. In this environment, creatine supplements increase protein synthesis and increase muscle growth.

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Does creatine have side effects?

Research has shown that creatine consumption does not cause any severe side effects. However, some people have reported cramping, gas, bloating, or diarrhea when taking a creatine supplement for the first time.

To prevent this, drink plenty of water and take the creatine supplement with 8 oz of water.

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Creatine may also reduce the hardness of your muscle because of water retention.

In our creatine review, we did not experience any bloating or diarrhea.

What to look out for

Some creatine products contain heavy metals. Mercury, cadmium, and lead are some of the heavy metals found in creatine.

When buying creatine, make sure you only buy pure creatine monohydrate. Poorly-made creatine supplements can contain a lot of heavy metal toxins.

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Food Sources Of Creatine

  • Steak
  • Ground Beef
  • Chicken
  • Herring
  • Salmon
  • Tuna
  • Cod
  • White Beans
  • Walnuts
  • Almonds
  • Watercress
  • Parmesan Cheese
  • Pumpkin Seeds
  • Sesame Seeds

FAQs Related To How Much Creatine Should I Take Per Day?

Is it okay to take 10g of creatine a day?

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The recommended dose is 10g/day for up to 5 years. Side effects include dehydration, stomach upset, and muscle spasms.

How many mg of creatine should I take a day?

3-5 grams per day

How much creatine should I take a day to build muscle?

A creatine loading phase (20–25 g daily) lasts 5–7 days to maximize muscle stores quickly and then a maintenance phase (3–5 g daily) lasts 3–5 days.

Should I take 5 or 10g of creatine daily?

At Levels, the recommended dose of creatine is 3- 5 grams a day to improve exercise performance. 

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However, if you are larger than average or don’t see the benefits of 5 grams a day, go for 10 grams a day.

How long does creatine take to work?

7 - 28 days

Can I mix creatine with protein?

Yes. It is safe and effective to combine whey protein with creatine.

Does creatine make muscles bigger?

Creatine increases the size of your muscles, but it doesn’t make them bigger.

Does creatine increase muscle size?

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Yes. With proper training in various dosage regimens and athletic activities, creatine is an effective muscle growth supplement for the healthy young population.

What happens when I stop taking creatine?

You’ll notice changes in muscle tone, tiredness, and water loss.

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