So, let’s take it from the top with this beginner’s guide to creatine. Creatine loading is where you take a high dose to maximise your creatine storage as early as possible. This will allow you start making the benefits in the gym earlier – leading to increased long-term progression and improved performance. Loading creatine is where you take up to 20 grams of creatine per day instead of 5, for about a week. Again, limit your amount to 5 grams per day, and keep at it until you start to see the results. In this article, I’m going to explain what it is, why it’s so beneficial, the pros and cons, how to do a loading phase, and how to use it daily, if you should take it pre or post-workout. However, you don’t want to go above 30 grams per day, and that’s if you’re a big dude already. When you do this, your muscles are saturated with creatine much faster, meaning that creatine takes its effect on your body and muscles much faster. Can I use it while dieting? If creatine is good for you, how much creatine is too much? Should I take creatine to get strong? About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features You can take tablets or powder, whatever is easier for you. You can “load” for the first 5-7 days to help saturate your cells. The creatine I take, link here , is completely tasteless without any gritty taste, so I can scoop it into any of these options below. Most bodybuilders and gym goers are familiar with creatine monohydrate. It may also to help to reduce the reported side. How do you load it? How old should I be when I start taking creatine? So if you’ve ever searched “How to take creatine monohydrate” and you’ve seen 5 different answers from 5 different people, then don’t worry. If you take creatine after your workout, your muscles will recover faster so you’re ready to train again sooner than you would without taking creatine. How to take creatine for a maintenance phase Increasing creatine storage via a maintenance phase may be more convenient as you only have to take creatine once or twice a day. To see results faster, you can do a loading phase, where you take 20 grams of creatine every day for one week, before dropping down to … When you ingest the creatine roughly 30 minutes prior to your workout, it will Take 5 grams of creatine, four times a day (20 grams/day total) for one week. How To Take Creatine – Your Complete Guide You’ve done your research and have come to the decision that you’re going to take creatine. There is no best time to take it and the only thing you need to worry about is how much Creatine to take. We weigh the pros and cons of different supplements as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to get the lowdown on taking creatine. 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