• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Healthy Natural Diet

Weight Loss Tips and Supplement Reviews

  • Home
  • Diet Plans
  • Essential Oils
  • Detox
  • Recipes
  • Supplements
You are here: Home / Blog / Creatine For Muscle Growth: How Much Dose Should I Take Per Day?

Creatine For Muscle Growth: How Much Dose Should I Take Per Day?

How Much Creatine Should I Take Do you know how much creatine do you need to take in order to build muscles?

Creatine is composed of 3 amino acids including glycine, methionine and arginine. This nutrient is responsible for providing energy to the muscles in order to do explosive and quick movements.

ATP or adenosine-triphosphate enables the muscles to contract. However, the ATP stored in your body isn’t enough or can’t sustain your system to continue. This is the reason why bodybuilders and athletes creatine supplements.

Pork and beef are great sources of creatine. But, consuming red meat alone can’t guarantee that you’ll get the required quantity of creatine.

Creatine Dose Table

Body WeightLoading Dose/DayMaintenance Dose/Day
155 lbs. below12-16 grams4-8 grams
156 to 175 lbs.13-17 grams5-9 grams
176 to 199 lbs.14-18 grams6-10 grams
200 to 225 lbs.15-19 grams7-11 grams
225 lbs. above16-20 grams8-12 grams

Is It Safe to Take Creatine?

As you want to know how much creatine should you take, you must always keep in mind DO NOT over a supplement. Although it can fuel up your body, the truth is the dose that you can take depends on various factors.

This makes sense of knowing the right dosage appropriate to your needs. Likewise, you should also choose the type of creatine that will work best for you.


In general, Creatine is safe, although when it is taken at high doses there is the possibility for serious side effects, such as kidney damage (1).

Correct Calculation of Your Creatine Dose

How Much Creatine Should I Take a Day to Build Muscle

When you are taking creatine you should know how much creatine you need to consume, the first thing to do is to understand the three stages of creatine supplementation.

  • Loading stage

During the loading phase, creatine is quickly stored in your muscles. The recommended intake of creatine in this stage is a maximum of 0.3 grams per kilogram of your body weight. Divide the dose into four and take one part four hours apart.

Dividing the dose will protect your liver and kidney from potential negative impacts. Research showed that your body can absorb a maximum of 10 grams of creatine or it depends on the total amount of your muscle mass.

It is not recommended to load within five consecutive days. It is during this phase that your muscles store creatine. Thus, once your muscular stores are loaded, your muscles won’t be able to absorb extra creatine.

  • Maintenance stage

Maintaining your creatine requires taking at least 0.03 grams per kilogram of your body weight daily within a month. The goal of taking the maintenance is to replenish the degraded amount of creatine every day.

  • Wash out stage

The last stage of taking creatine is the wash-out phase. It is recommended as a precautionary measure to let your body recover after supplementation.  Wash-out should also be done in case you’re experiencing side effects of using creatine.

Is Taking Creatine at Night Bad?

People frequently inquire about whether or not taking creatine at night is harmful. Is it better to take Creatine at night or during the day?

Creatine, which is created naturally in the body, absorbed in our daily diets, and swallowed as a supplement, maybe taken before night, and there is no proof to the contrary. Creatine may be consumed at any time of the day, day or night.

Though there isn’t much information on the impact of taking creatine at night, one study suggests that taking creatine after a workout is the best time to do so. The Journal of the International Society of Sports Nutrition published research in August 2013 that revealed that taking creatine after an exercise had more advantages.

Despite the fact that the study found post-workout advantages, researchers found no difference in pre-and post-workout supplements after upper and lower body resistance training. More research is needed, however, to prove that taking creatine after an exercise is the ideal time to do so.

Many people ask whether consuming creatine before bed is a good idea because it is an energy source. However, there is no solid proof that doing so would interfere with your capacity to sleep. Although taking creatine before the night is totally safe, you must keep in mind that everyone is unique. As a result, no matter what time of day you take creatine, your body will respond differently.

There is no optimal timing to take creatine; what matters is that you take it on a regular basis and at the correct dosage.

Consider combining creatine with casein protein and complex carbohydrates to boost the muscle-building advantages of creatine while you sleep. Casein protein is a slow-digesting protein that aids in the absorption of protein by your muscles as you sleep. Complex carbohydrates, on the other hand, aid in the quicker absorption of creatine by interacting with insulin.

Creatine can help build your muscle. But, to achieve muscle mass you should perform an intensity training workout. Likewise, intense lifting helps in recycling the ATP necessary to endure a workout.

Prior to taking creatine supplementation, make sure to consult your health care provider. This is necessary especially if you are under medication or experiencing health issues.

Janice Thompson
Janice Thompson

Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.

Related Articles:

Related posts:

Metabolism Boosting Foods20+ Foods to Boost Metabolism – Expert Recommended Your Sleep Style Attacks What You Eat Does Cocaine Make You Lose WeightHow Long Does Cocaine Stay in Your System? Default Thumbnail11 Benefits of Black Coffee

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Follow Us

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

smoothie-diet

Recent Articles

  • Apple Cider Vinegar Drink for Weight Loss
  • How To Eat Clean For Beginners: To Polish Your Body
  • Optavia Diet Review – Does It Work for Weight Loss?
  • Yogurt Diet: Proven By Research That Aids In Weight Management & Cuts Down Extra Carbs!
  • THE PALEO DIET: An Incredibly Easy Method That Works For All

Topics

  • ACV
  • Blog
  • Detox
  • Diets
  • Essential Oils
  • Foods
  • Garcinia
  • Green Tea
  • Health
  • Nutrition
  • Recipes
  • Reviews
  • Supplements
  • Weight Loss
  • About Us
  • Contact Us
  • Privacy Policy
  • Disclosure
  • Sitemap

HealthyNaturalDiet.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All content is intended to be of general information and should not be considered medical advice. See a certified medical professional for diagnosis and treatment recommendations. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur.

Disclosure: We are participants in Amazon Services LLC Associates Program and various other Affiliate Programs,
and we sometimes get a commission through purchases made through our links.

Copyright © 2023 · Healthy Natural Diet · All rights reserved ®

  • 3shares
  • 0
  • 2
  • 1
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT