HOW MUCH CREATINE SHOULD I TAKE?

There’s no doubt about it: creatine monohydrate is the single most effective natural muscle building supplement on the market.

Anyone who is serious about maximizing their muscle gains should definitely be including creatine in their daily supplementation plan. You might be asking though…

“How much creatine should I take?”

For most people, 3-5 grams daily is enough to achieve full creatine saturation of the muscles. (1 teaspoon is equal to 5 grams of creatine monohydrate)

Don’t fall for the idea that you need to be taking upwards of 10 grams of creatine every day. This is most likely just a marketing tactic by dishonest supplement companies who simply want to sell you more product.

In addition, don’t fall for the idea that a “creatine loading phase” is mandatory in order to see the best results. The creatine loading phase (a method that has you taking 15-20 grams of creatine a day for the first 4-5 days) simply saturates the muscles quicker, but it doesn’t provide any additional benefits beyond a regular 3-5 gram per day dosage.

If you simply stick to 3-5 grams of creatine a day, you’ll reach full saturation after about 3 weeks, rendering the “loading phase” completely unnecessary. It requires a bit more patience, but it’ll save you money in the long run.

So, the simple answer to the “how much creatine should I take” question?

3-5 grams per day. Easy as that.

Do this consistently and you’ll be well on your way to optimizing your muscle gains and maximizing your gym performance.

– Sean

Here’s what to do next…

If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level...

Take the physique quiz