How To Take Creatine | What Is The Best Way?

How to take creatine for a maintenance phase 

Increasing creatine storage via a maintenance phase may be more convenient as you only have to take creatine once or twice a day. It may also to help to reduce the reported side effects that a loading phase may cause. These include increased water retention and stomach cramps.2

Which type should I take? 

One of the most studied forms of creatine is creatine monohydrate and the evidence suggests that are no forms more effective at increasing creatine storage.3 An example of creatine monohydrate is Creapure, which has a 99.99% purity of creatine monohydrate. 

Kre-alkyln creatine is creatine with added alkaline powder (e.g., bicarbonate) that changes the pH of the powder. It is claimed that this may make the creatine more effective and safer to use. However, when compared with creatine monohydrate, research shows there is no difference in its ability to increase creatine storage or reduce any potential side effects.4 

Creatine ethyl ester is creatine with added ethanol ester that may reduce the water retention experienced and improve the absorption rate. When compared to creatine monohydrate, there is no evidence to show it is more effective at increasing storage or reducing side effects.5  

What Is The Best Way to Take Creatine? 

For the quickest results, the best way to take creatine would be with a 7-day loading phase (20g/d) to maximise storage, followed by a maintenance phase of 3-5g/d. Both methods will ultimately maximise your creatine storage and allow you to make performance improvements and training gains so the best method will depend on what suits you best.  

Consuming creatine around your workout may improve recovery and creatine storage. Evidence shows that creatine may increase the rate at which you replenish glycogen following a heavy workout.6 This in turn will improve rates of recovery.  

Post workout creatine ingestion has also been shown reduce muscle damage.7 Additionally, creatine co-ingested with carbohydrate may increase both carbohydrate and creatine storage. Adding creatine to a post workout protein and carbohydrate shake may therefore be the best way to recover whilst simultaneously increasing your creatine stores.8

For a creatine loading phase it is best to distribute in small doses throughout the day to reduce the likelihood of abdominal cramping and other reported side effects. See the creatine comparison table below for a comparison on how to distribute each form of creatine.

Intake Comparison Table

This table will guide you to allow 20g of creatine a day during a loading phase, and 2-6g suring a maintenance phase. Always consult your GP if you have any health conditions and want to start supplementing with creatine.