Creatine is one of the well-known sports supplements available in the market.

It’s essentially used for its ability to increase muscle size, strength, and power. Also, it has additional health benefits associated with aging and brain function.

This article describes Creatine’s health benefits, side effects, and dosage information.

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What is Creatine?

Your body naturally produces Creatine in your kidneys, pancreas, and liver. It’s made from 3 amino acids: glycine, arginine, and methionine.

On average, you get 1–2 grams of Creatine per day, stored primarily in your skeletal muscle.

Must read: When To Take Amino Acids?

Creatine is also found in food, especially animal products like chicken, beef, pork, and fish. A typical diet provides 1 to 2 grams of Creatine per day.

Vegetarians have lower levels of Creatine stored in their skeletal muscles than people who include meat in their diets.

Apart from being naturally found in many foods, Creatine is also available in supplement form.

Creatine is one of the most used bodybuilding supplements. Our Creatine Monohydrate mixes easily, dissolves quickly, and increases your Muscle Mass.

Creatine also helps with cognitive function and supports the brain.

Benefits of Creatine

Creatine is widely known for its capability to enhance athletic performance.

Potential benefits of creatine supplements may include:

Athletic performance: Creatine stores adenosine triphosphate in your body, which stores energy, fuels your cells, and provides energy to your muscles.
Healthy aging: Taking creatine supplements may help keep your muscles and bones healthy as you age.
Brain health: Creatine supplements increase creatine levels in the brain by nearly 10%, promoting brain health.

I also wrote a tutorial on What Vitamins And Minerals Are Good For the Brain? that you can follow.

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How many grams of Creatine a day?

Should take creatine powder mixed with water or juice before or after workouts.

The conventional way to take the supplement is known as creatine loading.

Creatine leading involves taking 20 to 25 grams of Creatine, divided into 4-5 equal doses for 5 to 7 days.

Following loading, 3–5 grams per day is necessary to maintain your muscle stores of Creatine.

The purpose of loading is to overfill your muscle cells with Creatine so that you can experience its benefits as soon as possible.

If you skip the loading phase, taking the maintenance dose of 3 to 5 grams daily is another way to take a supplement.

This method is as effective as creatine loading, but it takes much longer, typically around 28 days, to experience the same benefits.

Taking the maintenance dose for a long time may be more convenient than the loading method since it involves just one dose per day rather than 4 to 5 daily doses.

How much water should you drink with creatine?

Creatine pulls water from your body and draws it into your muscles, so it is necessary to drink enough water each day while supplementing with Creatine.

The best indicator for hydrating is your thirst; if you feel thirsty, drink water. Mixing Creatine with at least 8 ml of water is important. Thus, a good target amount of water is essential to keep your body hydrated while taking Creatine.

I recommend you to read the following posts that will help you: How Do You Know If You Are Dehydrated?

Is creatine safe?

Creatine pulls water from your body and draws it into your muscles, so it is necessary to drink enough water each day while supplementing with Creatine.

Here I recommend Micronized Creatine Monohydrate Powder to support muscle building, recovery, performance, strength, and power when used daily, over time, and combined with exercise.

Side effects of taking too much creatine

Taking larger than recommended doses may result in some minor side effects, including:

Bloating: Creatine can result in a significant weight gain due to increased muscle mass and water intake into your muscles. An increase in body weight may cause bloating.
Stomach discomfort: Using too much Creatine at one time can lead to stomach discomfort. If you choose to follow the loading method, you can avoid this side effect by taking 20 to 25 grams of Creatine into 4 to 5 equal doses throughout the day.

Taking more than the recommended dose of Creatine will cause you to pass the excess Creatine through your urine.

Although Creatine is the safest supplement available in the market, taking too much is wasteful and may cause bloating and stomach discomfort.

Frequently Asked Question

Creatine in body

Creatine is an amino acid that builds up the most in your body’s muscles as well as in the brain. Most somebody gets Creatine through seafood and red meat. In addition, the body’s liver, pancreas, and kidneys can make about 1 gram of Creatine per day.

Creatine supplements

Creatine created “quick burst” energy and increased strength, improving performance but having little effect on aerobic endurance. Most creatine supplements are male athletes and are mainly involved in power sports, such as football, wrestling, hockey, and bodybuilding.

What does creatine powder do?

Creatine improves muscle strength and helps the muscles to recover more quickly during physical exercise. It will help increase speed energy during weight lifting and sports activity.

Creatine for women

Creatine supplements help to keep energy muscle strength in premenopausal women.

The females who have menopause take high doses of Creatine to increase their skeletal muscle size. Creatine reduces the chances of pregnancy complications during the delivery.

Conclusion

Creatine is a popular supplement that’s taken essentially for its ability to improve athletic performance. However, Creatine is also used for other health benefits of aging and brain function.
Taking creatine supplements poses a little risk; too much Creatine, especially during the loading phase, is inconvenient and may cause side effects like bloating and stomach discomfort.

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How Much Creatine Should I Take? | How Much Water Should?

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