Everything to Know About How to Drink Creatine

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Tips on creatine dosing, preparation, timing, & effectiveness
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Creatine is a naturally occurring substance that helps give our bodies energy and strength. It’s also available as a popular supplement for people who want to increase their muscle mass. We talked to fitness trainer Laila Ajani to find out everything you need to know about creatine, including what it is , how much you should drink each day , if it’s safe , and whether it works .

The Best Way to Drink Creatine

A recommended dose of creatine is 3–5g of powder dissolved in about 8  fl oz (0.24 l) of water. Take creatine every day at the same time to get the full benefits—it doesn’t matter whether you take it before or after a workout. However, creatine may be more effective if you take it with a meal that includes carbohydrates.

Section 1 of 9:

What is creatine?

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  1. Creatine is a naturally occurring compound that gives our bodies energy. It’s stored in our muscles as phosphocreatine, and our bodies use it for extra bursts of energy during high-intensity activities like sprinting or lifting heavy objects. Our bodies produce some creatine each day. We also get some through our diet—mainly from red meat, milk, and seafood. [1]
    • Creatine supplements are a popular way to increase the phosphocreatine stored in the muscles. “Taking a creatine supplement may provide more energy for workouts, improve athletic performance, and increase muscle mass and strength,” says Ajani. [2]
    • Taking creatine may also support brain and heart health. [3]
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Section 2 of 9:

How Creatine Works

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  1. Most of the creatine in your body is stored in your skeletal muscles. Your muscles turn the creatine into phosphocreatine. When you exercise, that phosphocreatine is converted into adenosine triphosphate (ATP), which is then used as an energy supply during exercise. [4]
    • When your creatine levels are higher, you have more ATP energy, so you may be able to sustain intense workouts longer. This can help you build muscle mass faster.
    • Creatine may help activate “satellite cells” in your muscles that help heal micro-tears after strenuous exercise. This may help you recover faster after workouts.
    • Creatine also helps increase anabolic hormones like testosterone, estrogen, insulin, and human growth hormone (hGh). These hormones may help speed up muscle growth and improve recovery times after exercise.
Section 3 of 9:

How much creatine should I take a day?

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  1. Ajani recommends starting slowly: ”A lot of people find that creatine can upset their digestive system at first. Follow the dosing directions on the bottle—it will usually suggest ramping up your dosage over time.” [5]
    • Ajani also suggests tailoring your dosage based on your weight. “The recommended dosage is usually based on an average person’s weight, maybe around 150 lb (68 kg). If you weigh 100 lb (45 kg), you might need to use less, and if you weigh 250 lb (110 kg) you might take a little more.” [6]
    • Creatine powder usually comes in a large plastic container with a scoop inside for measuring out the correct dosage. A standard creatine scoop is 5g.
  2. When you start taking creatine, it will take about 3–4 weeks to build up in your muscles enough for you to start noticing the effects. Some people believe they can speed that up with a “loading phase” where they take 5g of creatine 4 times a day (for a total of 20g) for a week to help saturate the muscles more quickly. [7] However, the effectiveness of a higher-dose loading phase hasn’t been proven.
    • Warning: Use caution if you try a loading phase. High doses of creatine are more likely to cause gastrointestinal issues, and it could stress your kidneys. Moreover, the advantages of a loading phase aren’t proven. [8]
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Section 4 of 9:

When should I take creatine?

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  1. Creatine needs to build up in your muscles to be effective. Ajani says, “Some people find that taking creatine before a workout can make it feel smoother. But really, as long as you’re taking it on a daily basis, you should get the same benefits.” [9] For the best results, consume it at the same time each day so that your body has time to process one dose before you consume the next one.
    • Some studies have shown that creatine is more effective if you combine it with carbs, so drinking it with a meal may help boost the effects.
Section 5 of 9:

How should I prepare creatine?

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  1. This is a fairly standard preparation guideline—the dosage label on your creatine container may recommend a little more or less. But in general, if you’re taking creatine, you need to make sure you’re drinking plenty of water—your body needs extra water to build muscle. [10]
    • If you’re taking a smaller dose, it’s still probably a good idea to mix it into 8  fl oz (0.24 l). There’s no evidence that you can overdilute creatine, and the extra hydration will benefit you throughout the day.
    • You can also mix creatine into juice. The carbohydrates in juice may help improve absorption, and the sugars in the juice may improve the flavor of the creatine powder. [11]
    • Avoid mixing creatine into your coffee—it may be less effective if you combine it with caffeine. [12]
    Calculate dosage by body weight for tailored amounts. "I used to just take the standard 5 grams no matter what. But calculating my dosage based on my weight, as explained here, gives me the exact right amount for my body. The lower maintenance doses prevent waste, too." - Brian R.
    Mix each dose fresh right before drinking. "I used to mix up a whole bottle at once to have it on hand. After learning that letting it sit degrades the creatine, I now mix up just one dose at a time and drink it immediately. I can really notice a difference in my muscle gain." - Tommy R.
    Stay hydrated to avoid side effects. "At first, creatine gave me some stomach pains. But upping my water intake, like the tips say here, has prevented that. Drinking plenty of water is so important when taking creatine supplements." - Zane B.
    See results faster by loading doses initially. "I saw good muscle gains taking creatine daily, but when I tried the loading technique of higher doses the first five days, the boost was even more rapid. Now, I always do a loading phase when starting creatine." - Kevin W.
    Did you know that wikiHow has collected over 365,000 reader stories since it started in 2005? We’d love to hear from you! Share your story here .
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Section 6 of 9:

What’s the best type of creatine to take?

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  1. Stick to creatine monohydrate for an efficient, inexpensive option. There are a lot of different forms of creatine on the market right now. Premium creatine brands claim added benefits, but these claims haven’t been supported by science—regular creatine monohydrate is just as effective and often significantly cheaper. [13]
    • Avoid liquid creatine. Creatine begins degrading the moment it is mixed with water, so packaged liquid creatine is actually creatine waste. Manufacturers of such products are pulling a fast one on consumers.
Section 7 of 9:

What are the pros and cons of drinking creatine?

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  1. 1
    Research shows that creatine supplements can help build muscle. When combined with an effective strength training plan, creatine supplements can provide energy that may improve your athletic performance. A more effective workout may help you build muscle size and strength more efficiently. [14] Other benefits of creatine supplements may include:
    • Reduced dehydration during workouts, which may help prevent injuries
    • Improved recovery after workouts [15]
    • Increased lean muscle and decreased body fat when paired with a workout routine [16]
    • Improvement in symptoms of children with creatine deficiency syndromes
    • Improved cognition, especially in older adults
  2. 2
    Side effects of creatine supplements include upset stomach and weight gain. Some people experience side effects like nausea, vomiting, or diarrhea, especially if they take high doses or take creatine and caffeine at the same time. [17] Some people may also gain weight—it’s usually in the form of lean muscle, but it still may be a consideration, especially if you’re trying to cut weight. [18]
    • Decreasing your dose may help lessen stomach-related side effects.
    • Other side effects may include dizziness and excessive sweating.
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Section 8 of 9:

Is creatine safe to take every day?

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  1. For most people, creatine is considered generally safe for daily use. There’s nothing to suggest that creatine is dangerous for people who are healthy, especially athletes who use creatine supplements for improved performance. [19] Just be sure to get your creatine from a reputable manufacturer. [20] Taking creatine may not be safe if:
    • You’re under the age of 18. Creatine has not been proven safe for use by children and teens before the age of 18. [21]
    • You have a kidney or liver disorder. Creatine supplements may potentially worsen conditions affecting the kidneys or liver. [22]
    • You’re pregnant or nursing. There’s not enough evidence to know whether creatine supplements are safe during pregnancy or for infants who are breastfeeding.
    • You have Parkinson’s disease. Taking creatine may worsen the symptoms of Parkinson’s, especially if it’s combined with caffeine.
    • You have bipolar disorder. Taking creatine can potentially increase your risk of manic episodes. [23]
    • You have diabetes. Early research suggests that taking creatine supplements could help lower blood sugar in patients with diabetes. But talk to your doctor before you begin taking creatine to make sure it’s safe and determine the right dosage for you.
Section 9 of 9:

Bottom Line: Does creatine work?

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  1. Yes, creatine has been shown to improve muscle growth. It’s most effective when combined with a weight-training program—you probably won’t see any benefits if you’re not working out. But more research is needed to know whether creatine supplements are effective for other uses, like improving heart or brain function or increasing muscle mass in adults over the age of 65. [24]
    • Creatine has been shown to be effective and safe for women and men. However, women may not see the same gains in muscle mass and strength as men.
    • Creatine supplements may be especially effective for vegetarians and vegans. If you eat a primarily plant-based diet, your natural creatine stores may be low, so you may notice more of an effect after taking creatine supplements. [25]
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      References

      1. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      2. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      3. ↑ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
      4. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      5. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      6. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      7. ↑ https://www.essex.ac.uk/blog/posts/2023/01/19/creatine-supplements-what-the-research-says-about-how-they-can-help-you-get-in-shape
      8. ↑ https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement
      9. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      1. ↑ https://www.mensjournal.com/health-fitness/whens-best-time-take-creatine
      2. ↑ https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf
      3. ↑ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
      4. ↑ https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement
      5. ↑ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
      6. ↑ https://www.houstonmethodist.org/blog/articles/2024/apr/creatine-how-does-it-work-is-it-safe-when-should-you-take-it/
      7. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      8. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      9. ↑ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
      10. ↑ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
      11. ↑ https://www.mensjournal.com/health-fitness/whens-best-time-take-creatine
      12. ↑ https://health.choc.org/should-teens-use-creatine/
      13. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      14. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      15. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine
      16. ↑ https://www.essex.ac.uk/blog/posts/2023/01/19/creatine-supplements-what-the-research-says-about-how-they-can-help-you-get-in-shape

      About This Article

      Article Summary X

      To drink creatine, start by mixing 5 grams, or 1 heaping teaspoon, of creatine powder with 4 cups of water. Then, drink the mixture immediately since creatine starts to degrade quickly once it's mixed with water. Repeat 4 times a day for the first 5 days of taking creatine. Then, after 5 days, reduce your intake to 2-3 doses. To learn how to choose a good creatine powder, keep reading!

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