Creatine is one of the most popular supplements among the fitness community. It’s perhaps the most well-researched supplement on the market and has proven to help increase muscle mass and improve strength.
This article will explain dosing strategies and will help you navigate the world of creatine supplementation to help optimize your results.
How Much Creatine Should a Beginner Take?
Creatine beginners have two options when starting the supplement: the loading phase and the maintenance phase.
The loading phase includes taking a high dose of creatine for a short period of time to help saturate their muscles quickly. Typically, people consume 20 grams of creatine per day for 5-7 days.
After the first week, it’s advised to take a daily maintenance dose of 3-5 grams. Research suggests that creatine loading may be the quickest and most efficient way to reap the benefits (1).
The other option is the maintenance phase, in which it’s recommended to simply start at a low dose of 3-5 grams daily. While this method will take longer to saturate your muscles with creatine, it tends to be more gentle on the digestive system.
Who Should Do a Creatine Loading Phase?
Athletes who are eager to see results quickly may benefit from doing a creatine loading phase. They’ll be able to quickly see increases in muscle mass and strength. Creatine loading can be helpful if you are training for a competition or athletic event.
If you are an experienced creatine user and know how your body reacts to it, it might be preferable to start with a loading phase.
Who Should Opt for Maintenance Creatine Dose?
The maintenance creatine dose of 3-5 grams is great for beginners who are new to creatine. It is definitely more gentle on the stomach and easier for those who have sensitive digestive systems.
If you’re not in any immediate rush to increase strength and muscle mass, it’s best to start taking creatine at the maintenance dose amount.
Loading vs Maintenance: Which is Better for Muscle Growth
Both the loading and maintenance doses of creatine supplementation are beneficial for muscle growth. The main difference has to do with the speed at which you see results.
The loading phase yields quicker results since the muscles are more quickly saturated with creatine. You may begin to notice results within a week of starting the loading phase.
The maintenance phase typically takes 3-4 days to start seeing results. There is a reduced risk for side effects such as digestive upset or bloating when taking a maintenance dose.
Choosing between the loading or maintenance dose comes down to personal preference and how urgent it is to start seeing results.
Regardless of which dose you choose to start with, both options ultimately yield similar results.
How Long Does it Take for Creatine to Work
With a loading phase dose, people can expect to see changes in muscle strength, endurance, and overall performance within the first week. This rapid change is a direct result of the muscles becoming quickly saturated with creatine.
Alternatively, the maintenance phase requires a bit of patience. It takes most people about 3-4 weeks to start seeing results. It takes longer to see results since creatine stores are slowly being built up in the muscles.
Should Women Take Creatine?
Creatine is absolutely appropriate for women – it’s even recommended.
Creatine is helpful for women to increase strength, endurance, and can help them improve overall athletic performance. Creatine is also helpful for muscle recovery after a tough workout.
There are no dosing differences for creatine between men and women, and women should follow the same dosing recommendations.
Research suggests that among premenopausal women, creatine is particularly effective in boosting strength and overall exercise performance (2).
How to Take Creatine for Beginners?
Here are a few simple and effective tips for beginners to incorporate creatine into their daily routine:
Can I Take 20g of Creatine at Once?
It’s not recommended for people to take a high dose like 20 grams of creatine at once.
A dose this high at one time can lead to stomach cramping, bloating, and diarrhea. If you’re starting a loading phase it’s recommended to split your 20 grams into four 5-gram doses throughout the day to minimize side effects.
Some people are fine with taking 20 grams of creatine at once, however, this will depend on individual tolerance.
Will Creatine Make You Gain Weight?
Creatine does not cause increases in fat mass. Shifts in weight are most often a result of fluid shifts. Water retention within the muscles is a side effect of creatine supplementation.
Weight changes may occur when you start increasing muscle mass. Muscle weighs more than fat, and therefore when people have more muscle, their weight may change.
So while creatine can cause weight gain due to muscle mass and water shifts, it does not in fact cause fat gain.
Does Creatine Retain Water?
Creatine can cause water retention in the muscles. Creatine is an osmotically active substance, which means it draws water in when its concentration increases.
Simply put, when creatine floods into muscle cells, water molecules follow, causing muscles to get bigger.
This is an effect that generally is considered beneficial because it supports muscle growth and performance.
What are the Potential Side Effects of Creatine?
Creatine is generally a safe supplement when taken at recommended doses.
The most common potential side effects include gastrointestinal discomfort such as bloating, cramping, and diarrhea. Bloating and some water retention can be a temporary side effect as well.
To help reduce the likelihood of side effects, it’s recommended to ensure excellent hydration and not exceed the recommended dose.
Who Should Avoid Creatine?
While creatine is safe and effective for most people, there are certain groups who should consult a healthcare provider before starting creatine.
People with pre-existing kidney conditions or impaired kidney function should be cautious of taking creatine as an increase in protein or amino acids can be harsh on an impaired kidney. There is also a lack of research on creatine among people with liver disease, so it’s best to ask your doctor first.
If you are taking any prescription medication, it’s good practice to also check with your doctor before starting a supplement like creatine.
Key Takeaways
Creatine is an effective supplement to increase muscle mass, muscle strength, and improve overall performance. If you’re looking for quick results, you might choose to start with a loading phase dose. On the other hand, if you are okay with being patient, it’s recommended to take a lower maintenance dose each day.
