How much creatine should I take?
3–5 g of creatine monohydrate every day, at any time you like.
Timing does not matter. Consistency does, because the effect comes from saturated muscle stores, which take weeks to build and weeks to lose.
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- Kreider, R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14. 3–5 g/day maintenance; larger athletes may need up to 10 g.
- Hultman, E. et al. (1996). Muscle creatine loading in men. J Appl Physiol (1985) 81(1). 3 g/day for 28 days matched the saturation reached by loading.