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

Do you know how much creatine you need to take 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 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

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 in 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

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.

5 Scientifically-Based Side Effects of Creatine

1. Water Retention

How It Happens: Creatine increases the amount of water content in muscle cells. It draws water into your muscle tissues to promote cell volumization, which is why muscles may appear fuller and larger. However, this process can also lead to weight gain due to increased water retention.

Scientific Evidence: Studies confirm that creatine causes significant water retention, particularly in the early phases of supplementation. According to a study published in the Journal of Athletic Training, athletes experienced an average weight gain of 1-3 kg (2-7 pounds) after starting creatine supplementation, mostly due to water retention in the muscles.

Impact: This side effect is usually harmless but can be uncomfortable for some individuals who might feel bloated or heavier than normal. If you participate in weight-class sports, this water weight may impact competition.

2. Gastrointestinal Distress

How It Happens: Some individuals report experiencing stomach cramps, nausea, diarrhea, or bloating after taking creatine. This is often due to taking high doses or not dissolving the supplement properly in water.

Scientific Evidence: A study in Current Sports Medicine Reports showed that high doses of creatine, particularly more than 10 grams at once, can lead to gastrointestinal problems like nausea and diarrhea. Researchers suggest that splitting the dose into smaller portions throughout the day may help reduce this issue.

Impact: While unpleasant, these gastrointestinal side effects are generally temporary and can be minimized by adjusting dosage and ensuring the creatine is fully dissolved in water before consumption.

3. Potential Kidney Stress

How It Happens: Creatine is broken down into creatinine, which is filtered out by the kidneys. In theory, large amounts of creatinine could potentially put extra stress on the kidneys, leading to concerns about long-term kidney health for users who supplement regularly.

Scientific Evidence: While there have been concerns, research in healthy individuals generally finds no significant evidence of creatine causing long-term kidney damage. A review published in the Journal of the International Society of Sports Nutrition concluded that creatine supplementation does not impair kidney function in healthy individuals. However, for individuals with pre-existing kidney issues, caution is advised.

Impact: For healthy individuals, creatine appears safe in terms of kidney function. However, those with pre-existing kidney conditions should consult with a healthcare professional before using creatine.

4. Dehydration and Muscle Cramping

How It Happens: Since creatine draws water into your muscle cells, it can leave less available water for other bodily functions. Some users report dehydration or muscle cramps, especially during intense exercise or in hot environments.

Scientific Evidence: A study in the Journal of Strength and Conditioning Research indicated that although dehydration and cramping are commonly cited concerns, there is minimal scientific support for these side effects in most athletes. Nonetheless, those exercising in hot or humid conditions are advised to stay adequately hydrated while using creatine.

Impact: Ensuring adequate fluid intake can help mitigate any potential issues with dehydration or muscle cramping while taking creatine.

5. Weight Gain

How It Happens: While the water retention caused by creatine contributes to weight gain, there is also a possibility of an increase in lean muscle mass, which further adds to your overall body weight.

Scientific Evidence: Studies consistently show that creatine supplementation leads to an increase in body mass. In a meta-analysis published in Medicine & Science in Sports & Exercise, researchers found that individuals taking creatine gained more lean body mass compared to those not taking the supplement.

Impact: For many, weight gain due to an increase in muscle mass is desirable. However, for athletes who compete in weight-class sports, this increase could potentially be a disadvantage.

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, may be 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.

Even though 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 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 regularly 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.

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

Janice Thompson

Janice Thompson is a wellness enthusiast with a passion for helping others lead healthy and fulfilling lives. With a background in nutrition and a love for cooking, Janice has dedicated her career to sharing tips and tricks for living a healthy lifestyle and maintaining a balanced diet.