Creatine · How-to
Creatine Monohydrate: How to Take It and What to Expect
By Muscle Blessing Nutrition Team · · 3 min read
How much creatine to take, whether you need a loading phase, the best time of day, and what results to expect in the first few weeks.
Creatine monohydrate is one of the most researched sports supplements in the world. It is simple, affordable and works for most people who train hard. Here is how to take it properly and what to expect.
What creatine does
Your muscles use creatine to quickly regenerate energy during short, intense efforts such as heavy sets, sprints and jumps. Food like meat and fish provides some creatine, but supplementing tops up your muscle stores so you can squeeze out an extra rep or two, which adds up to more strength and muscle over time.
How much to take
The standard daily dose is 3 to 5 g. That is usually one level scoop, but always check the scoop size on your label.
Do you need a loading phase?
No, but it can speed things up. There are two ways to start:
- No loading: take 3 to 5 g every day. Your muscles fill up in about three to four weeks.
- Loading: take about 20 g a day, split into four servings, for five to seven days, then drop to 3 to 5 g a day. Your stores fill up in about a week.
Both end in the same place. If loading upsets your stomach, skip it.
When to take it
Timing matters much less than taking it every day, including rest days. Many people add it to their post-workout shake because it is easy to remember. Creatine mixes into water, juice or a protein shake.
What to expect
- First week or two: a small rise in body weight, often 1 to 2 kg. This is mostly water stored inside the muscle, not fat.
- Weeks three to eight: slightly more reps and better performance on high-intensity sets.
- Long term: more training volume tends to mean more strength and muscle, as long as your training and diet are on track.
Micronised, flavoured or plain?
They are all creatine monohydrate. Micronised powders, such as Wellcore Micronised Creatine, have finer particles that dissolve more easily. Flavoured versions are handy if you drink it with water; unflavoured ones like MuscleBlaze CreAMP or our Creatine Monohydrate 250 g blend into anything.
Is creatine safe?
For healthy adults taking the recommended dose, creatine has a strong safety record across many years of research. Drink enough water through the day. If you have a kidney condition or any medical concern, check with your doctor first.
See our full range of creatine supplements.