Creatine supplements are very popular amongst athletes and gym goers for improving muscle mass, performance and recovery; however, information on what size dosage you need can vary on who you ask. To help clear things up, we have made this blog that will go through how much creatine you should take per day and when you should take your creatine capsules. Let’s get started!
How Much Creatine Should I Be Taking?
The daily recommended maintenance dose of creatine is 3-5 grams per day, however if you want to get the exact amount for your body weight, it is recommended that you take 0.03g – 0.05g per kg per day. For somebody who weighs 76.2kg (12 stone), this would mean taking between 2.29 grams and 3.81 grams per day. For somebody who weighs 95.3kg (15 stone), this would be a daily dose of between 2.86 grams and 4.77 grams.
However, many athletes also choose to do a “loading phase” of 20 grams daily for 5-7 days to help speed up results, often dividing this dose into smaller doses throughout the day (e.g. four to five 5 gram servings per day). Although, studies have shown that the belief that individuals must “load” with creatine to experience the benefits is a misconception and that taking 3-5 grams daily will achieve the same results within a few weeks.
How Many Creatine Capsules Should I Take Per Day?
The amount of creatine capsules you should take will depend on their dosage. At Supplements Direct, all of our creatine capsules are 500mg, so you can take 6 per day for a total daily serving of 3000mg or 3 grams.
When Should I Take Creatine Capsules?
Creatine capsules are best taken consistently every day, ideally either 30 to 60 minutes before a workout or immediately after to maximise absorption. To minimise stomach discomfort, it is recommended that you take these supplements with a meal or preferably alongside fast-acting carbohydrates (like fruit juice) to boost absorption.
What Happens if I Take Too Much Creatine?
Taking too much creatine typically leads to minor, temporary side effects like gastrointestinal distress (diarrhoea, nausea, stomach cramps), bloating and rapid water-weight gain. While taking creatine daily is usually safe, excessive, long-term consumption may increase the risk of kidney strain and muscle cramps. Anyway, once your muscles are fully saturated with creatine, the excess is simply secreted in urine, so don’t waste your money taking excessive doses expecting to see results!
At Supplements Direct, we stock a range of creatine supplements that can help you increase your physical performance during high-intensity exercise. Use the button below to browse our selection!
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If you have any further questions about how much creatine you should be taking or our creatine supplements in general, please get in touch with us today and a member of our team will be happy to help.