Creatine is one of the most popular dietary supplements used by athletes and fitness enthusiasts.
It is a natural compound found in the body made up of three amino acids: arginine, glycine, and methionine. These three amino acids come together to form this compound that yields impressive benefits for our health.
What Does Creatine Do?
Creatine helps produce energy, improve performance, increase muscle growth, and increase fat free mass, also known as lean body mass. The benefits of creatine intake are most beneficial when combined with resistance training.
Despite the popularity of creatine supplementation, many people are unsure of the optimal daily dose of creatine they should take for their goals.
In this article, we'll provide you with all the information you need to know about creatine intake and the effects of creatine supplementation.
This article will cover what daily dose of creatine is recommended, the benefits of creatine for exercise performance, the benefits of a creatine loading phase, the benefits of a creatine maintenance dose, as well as the potential effects of creatine that may not be as positive.
How Much Creatine Should I Take?
According to the International Society of Sports Nutrition (ISSN), a daily creatine maintenance dose of 3–5 grams of creatine monohydrate is enough for most people to maximize the creatine stores in their muscles.
While the body can make creatine on its own naturally, the amount produced is relatively small and might not be enough to meet the demands of high-intensity exercise or intense physical activity.
Creatine supplementation is a great way to maximize the body's creatine stores to optimize sports performance.
Determining how much creatine is the right amount for you can be challenging because it depends on several factors including:
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Body weight
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Gender
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Activity level
For those with a higher body weight, a higher creatine dosage of up to 10 grams per day may be needed to top up muscle stores of creatine.
Taking more than the recommended dose does not necessarily lead to additional exercise performance benefits and may increase the potential effects of creatine that can be unpleasant. For some individuals, even exceeding the maintenance dose may lead to some slight discomfort.
As with any supplement, it's recommended to speak to a healthcare professional before starting creatine to ensure that it's safe for you to use.
How Many Grams of Creatine Supplements Each Day Is Best?
According to research, an effective maintenance dose of creatine is .03 grams per kilogram of body weight per day.
For an individual who weighs 175 lbs, taking about 2.5 grams of creatine daily can increase muscle performance in short-duration, high-intensity resistance exercises.
Keep in mind that people can also get creatine from their diets. For example, most people would consume trace amounts of muscle creatine from eating foods like red meat.
If you already consume a diet high in creatine-rich foods, the effects of creatine supplementation may be less noticeable.
What are the Beneficial Effects of Creatine Supplementation?
Creatine powder supplementation has been shown to have significant health benefits for athletic performance, muscle growth, muscle power, and recovery.
Taking creatine supplements daily can increase the amount of muscle creatine, which can provide several benefits, particularly an increase in muscle mass.
In addition to improving athletic performance, creatine supplements may also have beneficial effects on brain health.
Improved Strength and Power
Creatine powder supplements have been shown to enhance muscle strength and power, which can benefit athletes and fitness enthusiasts looking to improve their performance.
In a meta-analysis of 22 randomized controlled trials, researchers found that taking creatine significantly increased maximal strength and power compared to a placebo.
Another review found that creatine increased maximal strength by an average of 8% and power output by 14%. This increase in strength and power is accomplished through increased production of ATP in the muscles.
Increased Muscle Mass
Taking creatine supplements has been shown to lead to significant increases in muscle mass, when combined with resistance training and high intensity exercise.
Creatine supplementation causes an increase in muscle creatine, meaning there are more creatine molecules in the muscles. Creatine pulls water into muscle cells which causes a degree of muscle swelling. This is considered a key stimulus for muscle growth and increased muscle mass.
With an increase in muscle mass, the body has a more efficient metabolism, which often results in better fat-burning abilities and yields a more favorable body composition.
Increased Availability of Muscle ATP
During intense exercise, creatine's primary function is to increase the phosphocreatine stores in your muscles. The additional stores of phosphocreatine can then be used to produce more ATP.
ATP is the primary source of energy for all cellular processes, including muscle contraction.
During muscle contraction, the myosin head of a muscle fiber attaches to an actin filament and pulls it, causing the muscle to shorten. This process requires energy, which is provided by ATP.
Muscle cells store a limited amount of ATP, which can only sustain muscle contraction for a short period of time.
Once the ATP stores are depleted, the muscle cells must replenish them to continue contracting. This is accomplished through several pathways, including the breakdown of stored creatine phosphate.
Creatine phosphate, which is stored in muscle cells, can quickly donate a phosphate group to ADP (adenosine diphosphate) to form ATP, providing a quick source of energy for muscle contraction.
The amount of creatine phosphate that can be stored in muscle cells is limited, and can only sustain muscle contraction for a short period of time.
This increased production of ATP is significant for athletes and fitness enthusiasts who participate in activities that require explosive power and strength, like resistance training, sprinting, and jumping.
Creatine ingestion can help athletes and gym-goers perform at a higher level, leading to improvements in overall exercise performance.
Faster Recovery from Creatine Supplements
Many people use creatine supplements for faster recovery from resistance training because it may help reduce muscle damage and inflammation.
High-intensity exercise and resistance training causes damage to the muscles, which can result in muscle soreness, reduced strength, and impaired performance.
Studies have shown that creatine supplements may reduce muscle damage and inflammation after exercise, which can lead to faster recovery.
In one study, participants who took creatine supplements had lower levels of muscle damage and inflammatory markers after exercise compared to those who did not.
Another review of data found that professional soccer players who supplemented with creatine had reduced markers of muscle damage and inflammation after a game.
Scientists don't fully understand how creatine enhances recovery after exercise, however, it is thought that creatine acts as an antioxidant, reducing oxidative stress and inflammation caused by exercise.
Creatine supplements might also improve the function of mitochondria, the energy-producing organelles in muscle cells, which can help to reduce muscle damage and inflammation.
Increase in Lean Body Mass
One of the most well-established benefits of creatine is its ability to increase muscle mass. Creatine has been shown to promote muscle protein synthesis and reduce muscle breakdown, which can lead to increased muscle mass over time.
Muscle protein synthesis is when the body builds new muscle proteins, while muscle breakdown is when the body breaks down existing muscle proteins. In order for muscle mass to increase, muscle protein synthesis must exceed muscle breakdown.
Creatine supplementation has been shown to increase muscle protein synthesis and decrease muscle breakdown, which can tip the balance in favor of muscle growth.
Creatine is most effective when combined with high intensity exercise and resistance training, so to reap the benefits of this supplement, it's important to combine your creatine ingestion with resistance training.
Improved Brain Health and Cognitive Benefits
Just like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal functioning. So, in addition to improving athletic performance by way of increasing muscle stores of creatine, a daily dose of creatine can also improve brain health.
Creatine ingestion may improve neurodegenerative diseases like Alzheimer's, Parkinson's, and Huntington's disease. It may also improve memory and brain function in older adults. However, there is a need for more scientific evidence to further support these claims, since a significant portion of the research has been done in animals.
How Much Creatine a Day to Build Muscle?
Most research shows that a creatine dosage of 3–5 grams per day is enough to support an increase in muscle mass, when combined with high intensity exercise and resistance training.
Many people who take creatine supplements start with a creatine loading phase, which produces a rapid increase in levels of creatine stored in the muscles.
Should I Take 5 or 10 Grams of Creatine Daily?
How much creatine should you take?
Studies in a variety of different populations have determined that taking creatine supplements in doses of up to 4–20 grams per day for 10 months to 5 years has no negative health effects.
Taking a daily dose of 3-5 grams of creatine monohydrate is generally recommended for most individuals looking to improve their performance and increase muscle mass. People who have a higher body mass may need up to 10 grams per day.
What is the Creatine Loading Phase?
The creatine loading phase is used to rapidly maximize your muscle stores of creatine. To most quickly reap sports performance benefits, incorporating this high daily dose of creatine along with resistance exercise is an effective method.
During the creatine loading phase, you consume high doses of creatine over a short period of time. Studies show that the creatine loading phase can increase stored creatine by 10–40%.
A common regimen is to take 20–25 g of creatine daily for 5–7 days. This dose is often divided into four or five 5-gram servings throughout the day.
After taking a higher dose of creatine for 5–7 days, you then switch from the creatine loading phase to the maintenance dose.
What is the Creatine Maintenance Phase?
During this phase, a maintenance dose of creatine is usually taken to maintain the elevated levels of creatine in the muscle tissue.
The recommended daily maintenance dose of creatine is typically 3-5 grams per day. The maintenance phase lasts for at least 4-6 weeks to maximize the benefits of creatine supplementation.
Is the Creatine Loading Phase Necessary?
The creatine loading phase is not necessary for creatine supplementation, and some people may prefer to skip the loading phase altogether and start with the maintenance dose right off the bat.
Some individuals prefer to take this high dose of creatine in the loading phase to see more rapid changes in exercise performance and muscle strength.
However, studies have found that a daily maintenance dose of 3-5 grams of creatine without a creatine loading phase can also effectively increase muscle creatine stores over time, usually after about 28 days.
If you go through a creatine loading phase then you might reach the desired muscle creatine stores a bit sooner, in around 7-10 days.
Creatine HCL or Monohydrate: Which One is Better?
Another common question that often comes up is whether you should take creatine monohydrate or Hcl, two of the most popular types of creatine supplements.
The difference between creatine HCL and creatine monohydrate is insignificant, but it can have a noticeable impact on how creatine is absorbed and utilized in the body.
What is Creatine Monohydrate?
Creatine monohydrate is the most common creatine supplement on the market. It is the most widely researched and has long been popular in the fitness industry.
There is significant research to support the effectiveness of all varieties of creatine monohydrate.
Creatine monohydrate supplementation is also known for bringing more water into the muscle, which is often responsible for the appearance of larger muscles when people start creatine supplementation.
What is Creatine Hydrochloride (HCL)?
Creatine hydrochloride (HCL) is a newer supplement that is quickly gaining popularity. This form is composed of a creatine molecule bound with hydrochloric acid.
One study found that creatine HCL is 38 times more soluble than creatine monohydrate.
This means that it's possible to take less creatine HCL and see the same results as creatine monohydrate. Faster absorption may also decrease water retention, which is a potential side effect of creatine monohydrate.
Which One is Better: Creatine Monohydrate or Creatine Hydrochloride?
Creatine monohydrate and creatine HCL are equally effective at increasing muscle mass and boosting performance.
Theoretically, creatine HCL is more effective because of its higher solubility and easier absorption. You could say this makes this creatine HCL better, however, there isn't conclusive evidence to support this.
Creatine monohydrate, on the other hand, is widely supported by research. So, you can be fairly certain that it is effective in improving performance.
But the best thing for you could be to try both and see which one feels better, and which one gives you the desired results. There is virtually no risk in trying either.
Dietary Habits To Optimize Benefits of Creatine Supplementation
As with any dietary supplement, it's important to remember that a well-balanced diet is key. No one supplement can replace the value of an adequate, healthy diet.
For one, ensure your daily protein intake is adequate. To optimize sports performance and to continuing improving exercise performance, consuming at minimum 0.8 grams of protein per kilogram of body weight is necessary.
Choose protein sources that are complete proteins, meaning they contain all nine essential amino acids. Some people may opt for a protein supplementation regimen in addition to getting protein from dietary sources. This is integral to properly building muscle and will make your creatine supplementation more effective.
Sports supplements are only as effective as your dietary habits. Creatine supplementation along with adequate calorie and protein intake is key to optimizing performance, increasing muscle strength, and improving overall health.
To build muscle effectively and increase muscle strength, the body typically needs to be in a calorie surplus, meaning you're consuming more calories than you're burning.
If you're unsure if you are meeting your dietary needs, it's a good idea to meet with a Registered Dietitian or nutritionist to make sure you have a good nutritional foundation.
FAQs About Creatine Supplementations
There are several effects of creatine supplementation, some of which can be mildly uncomfortable. Here are some common questions that come up around the effects of creatine supplementation.
Does Creatine Cause Hair Loss?
There is no scientific evidence to suggest that creatine causes hair loss in humans. While there have been some anecdotal reports of hair loss associated with creatine supplementation, there is no direct evidence linking creatine to hair loss.
Hair loss can have many different causes, including genetics, hormones, and certain medications.
If you are experiencing hair loss or any other unusual symptoms while taking creatine, it's best to speak with a healthcare professional to rule out any underlying medical conditions.
When is the Best Time to Take Creatine?
According to research, it's best to take creatine shortly before or after your workout on training days.
On non-training days, it might be beneficial to take it with food, but the timing is probably not as important as on days you work out.
To reap the most health benefits from your supplement, take creatine daily at a consistent time. Taking a daily dose of creatine is important to maintain the body's creatine stores.
Does Creatine Cause Weight Gain?
Perhaps one of the effects of creatine supplementation that people are most worried about is weight gain.
One of the most common reasons for weight gain that occurs during creatine supplementation is increased water weight.
Creatine pulls water into the muscle, so you may gain anywhere from two to five pounds during your first week of creatine supplementation due to water retention. However, the increase in body weight is not a reflection of true weight gain, but rather a result of fluid shifts.
This water retention and associated weight gain is often temporary. However, it could become less noticeable as you gain more muscle, or as your body adjusts to having higher creatine stores.
Plus, if you are putting on more muscle from an increase in resistance training, it's possible that your weight gain is from an increase in muscle mass. Remember that muscle weighs more than fat, so any changes in body weight may also be a result from muscle gains.
Is Creatine Safe To Consume?
Creatine is a heavily-researched dietary supplements and is considered safe when consumed appropriately.
Some believe that supplementing with creatine can cause dehydration and cramps, however, there is no research to support this.
You may have also heard that creatine supplementation causes kidney or liver damage, but again, there is no research to suggest that supplementing with creatine causes this in healthy individuals. If you are someone with pre-existing impaired kidney function, it's important to consult with your healthcare provider before taking this supplement.
How Much Creatine is Too Much?
Although creatine is safe, taking too much creatine does not result in increased benefits. Once the body's creatine stores are full, there is no added sports performance benefit of having extra creatine. With excess creatine in the body, the amino acids will either be utilized for energy or stored as fat.
As with all dietary supplements, taking too much creatine daily may result in gastrointestinal upset, including bloating and stomach discomfort.
If you have impaired kidney function or history of kidney disease, it's best to check with your doctor before taking creatine.
Keep an eye out for gastric discomfort or other (rare) side effects for signs that you might be taking too much creatine.
Does Creatine Have Side Effects?
Although there are some effects of creatine powder supplementation, the risks are pretty minimal.
One common side effect is water retention which may result in body weight gain. The increase in body weight is often a result of fluid shifts.
Some people might also experience slight gastric discomfort during the loading phase. Another potential side effect is muscle cramps, however, this can largely be avoided by ensuring adequate hydration and avoiding taking too much creatine.
To avoid these minor side effects, some people choose to avoid high doses that are typical in loading phases.
It's best to always take creatine along with some protein and carbs to help with digestion.
Other than that, the only side effect you'll experience is an increase in strength and performance.
Final Word: How Many Grams of Creatine a Day?
Scientific evidence suggests that there are many potential health benefits of creatine supplementation, both cognitive and physical.
If you're wondering how much creatine to take to enhance exercise performance, build muscle, and increase muscle strength, you may want to consider whether you want to do a creatine loading phase and a maintenance phase, or start with just a maintenance dose.
Although some people may opt to do a creatine loading phase to more rapidly increase creatine stores, research shows that you can achieve the same results using modest maintenance dose of 3–5 mg daily, it just takes longer.
Regardless of how much creatine is right for you, it's important to ensure you're getting adequate protein, and engaging in regular resistance exercise to reap the benefits of your creatine supplement.
