Creatine: Usage, Dosage, and Everything Else You Need to Know

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Creatine is one of the Most Well-Researched Supplements – and for Good Reason. As a fitness enthusiast, it's almost a must-have, but even if you're new to the game, you should consider incorporating it into your routine. Why? Because it has minimal downsides and plenty of benefits. It can take your training to the next level, speed up recovery, and even enhance cognitive performance. Read on to learn everything about creatine intake and what else you need to know.

First of All: What Is Creatine?

Creatine is a natural supplement that is already present in your body, even if you don’t take it additionally. It plays a key role in energy supply to the muscles, helping to replenish energy stores in muscle cells—making it particularly beneficial for short, high-intensity activities like weightlifting or sprinting. For athletes and active individuals, proper creatine intake is a gamechanger, boosting performance and muscle growth. Whether you want to be stronger, faster, or more enduring, this multitasker helps you reach your goals and get the most out of your training.

But it's not just the well-known muscle and performance benefits that make creatine worth mentioning. Just as it optimizes energy supply in muscle cells, it also benefits the brain. It enhances concentration, memory, and cognitive abilities, making it useful even if you’re not a competitive athlete or lifting heavy weights. During stressful times, creatine supplementation can be a real support.

If you're curious about how creatine works, I highly recommend our article “What Does Creatine Do?” – we take a much closer look at the topic there!

First Tips for Taking Creatine

One of the most frequently asked questions: Should you take creatine as capsules or powder? Both options have pros and cons—surprise!—and there’s no absolute right or wrong. Try both and choose what best fits your lifestyle.

Taking Creatine Powder

Powder is the most popular choice among athletes because it is flexible and more cost-effective. You can mix it with water, juice, or a protein shake. It also works well in smoothies, pancakes, or chia pudding—lots of options! Make sure it dissolves completely to aid absorption, especially in water or juice, to avoid unpleasant clumping. A great method is to take creatine right after training with a carb-rich drink to optimize absorption.

Taking Creatine Capsules

Capsules are a convenient alternative, especially if you're always on the go and don’t want to deal with powder or dislike its taste. They’re easy to dose and require no preparation. Plus, capsules are often stomach-resistant, meaning the creatine dissolves in the intestines rather than in the stomach. This can be a perfect solution for those who experience stomach discomfort or nausea when taking creatine. It goes exactly where it’s needed, without irritating the stomach.

No matter how you take it: Always stay hydrated! Creatine stores water in your muscles, contributing to that full, pumped look many people love. This increases your body’s water demand, so drinking enough water is essential.

Creatine Dosage and Usage – What You Need to Know
We’ve covered when and how, but how much creatine should you take? The optimal creatine dosage depends on your goals and individual needs. In general a daily intake of 3 to 5 grams of creatine monohydrate is recommended to maintain fully saturated muscle stores and achieve the desired performance and muscle-building effects.
What About a Loading Phase?
If you're in a hurry to maximize your muscle stores, some recommend a loading phase:
For 5–7 days, take 15 to 20 grams daily, divided into several doses.
After that, maintain with the standard dose of 3–5 grams per day.
Studies show this accelerates muscle saturation, but long-term results remain the same—so it’s not necessary unless you want quick results. After 4 weeks, even with standard dosing, muscles will be fully saturated.
What About Rest Days?
You should continue taking creatine on rest days.
Why? Because creatine works by continuously filling muscle stores. If you skip supplementation on rest days, levels drop, and your muscles won’t be fully loaded.
Also, don’t forget: Creatine benefits the brain, so you’ll still reap the cognitive perks, even on non-training days.
Best Time to Take Creatine
Studies suggest post-workout intake with a meal or shake may be the most effective, as your body is more receptive to nutrients at this time.
Taking creatine on an empty stomach? Possible, but it may cause stomach discomfort for some—now you know how to avoid it!
Time of day? Doesn’t really matter—morning, noon, or evening, all good!
Will creatine keep me awake at night? Nope! Unlike B vitamins or caffeine, it won’t disrupt your sleep if taken later in the day.

Long-Term Use or Cycling?
Some wonder if continuous creatine use is beneficial.
For many supplements, taking breaks can improve effectiveness, but with creatine, you have two strategies:
Short-term "Creatine Cycles"
Continuous Use
Continuous creatine use is safe—studies confirm that moderate intake does not harm the kidneys or other organs in healthy individuals.
What If You Forget to Take Creatine?
No worries! Creatine works over time, so missing a day won’t erase your progress.
Think of it like dieting: One salad won’t make you fit, and one cake won’t ruin your progress. Consistency is key!
What Is a "Creatine Cycle"?
A typical creatine cycle includes:
5–7 days loading phase: 15–20 grams per day
Maintenance phase: 3–5 grams daily
Cycle length: 6–8 weeks, then a few weeks break before restarting
What Happens If You Stop Taking Creatine?
If you stop, muscle creatine levels gradually decline over about four weeks, leading to:
Slight loss of muscle volume (water retention decreases)
Slight reduction in performance
But you won’t lose your actual muscle mass, as long as you keep training.

Creatine for Women, Men, and Special Cases

Wondering if creatine is right for you based on age, gender, or lifestyle?

Creatine for Women and Men

To all women: Creatine won’t make you bulky like a man.

Women can benefit just as much as men from creatine. It supports muscle growth, performance, and recovery—without unwanted bulkiness.

Creatine Without Exercise?

Creatine works best with training, but in special cases, like older adults or those seeking cognitive benefits, it can still be useful.

What Age Can You Start Taking Creatine?

For under 18s, creatine isn’t typically recommended, as research in this age group is limited.

There’s no clear evidence for or against it, so we can’t give a strong recommendation.

Want more? Check out our blog for training tips, nutrition advice, and delicious fitness recipes!

And of course, we don’t just provide the best creatine, but also essential minerals and the tastiest vegan protein powder we know!