Fit Man Looking at the camera and thinking when to take creatine

How and When to Take Creatine Powder Supplements

A lot of people, specifically those who are new to the fitness lifestyle and the supplement world, wonder when to take Creatine and how to use it.

It’s not a very complicated question to answer, but it still requires a separate explanation.

That’s because knowing how much Creatine to take for beginners, as well as explaining when is the best time to take it, is essential for optimal training results.

There’s also such a thing as a creatine loading phase, which many beginners seem to be confused about. We’re going to explain all of this stuff here and answer any and all questions about how and when to take it, as well as about the quantity that you should consume.

But before we do that, if you’re still not familiar with this substance, we highly suggest that you read our full informational guide about it at Creatine Supplements Guide: Advice, Side Effects and Benefits.

When to Take Creatine

Fit man and woman training in the gym

Some trainers will swear that you should take it before a workout, for it to increase your muscle mass and to get better explosive strength.

Other trainers will recommend taking the Creatine Supplement after a workout, in order to speed up the recovery process.

Some will even go as far as to say that you should take Creatine before AND after a training session.

So which is it?

The majority of competent authorities in the supplement industry suggest that you should replenish your body’s supply of Creatine by taking it after a workout since your supplies will be depleted.

But after years of studying this substance and after several hundred studies done on it – most researchers agree that it makes no difference when it comes to the end results!

The only important thing is that you correctly load up on it and take it during the day – and then you will see results. Everything else does not matter.

So when should I take Creatine?

In case you’re still wondering that and thinking of taking it either before or after exercising, you should know that there is research which shows that it’s not the best idea to do so, as Creatine is a hygroscopic substance.

This means that it acts like a sponge and draws water into your gastrointestinal tract and bloodstream from surrounding tissues or muscles. That will cause you to be dehydrated!

It can also cause cramps and make you feel very bloated, among other harmful and uncomfortable things – so we suggest not doing that.

But if you absolutely must – drink lots of water and choose another variety other than Monohydrate, which is better suited for intra-workout supplementation!

That’s why, because of these effects, you may want to drink the creatine supplement after working out.

Finally, if you want to learn about the reasons why you should consider taking this supplement – check out what we wrote at What is Creatine and the 6 Main Reasons to Take it.

How Much Creatine to Take

Fit Woman drinking creatine from shaker in the gym

So how much Creatine should I take?

This all depends on a few things:

  • Your training goals.
  • On whether you’re going to utilize the Creatine loading phase or not.
  • Which form of Creatine you are going to use.

There are 7 forms of Creatine in total, each with their own set of pros and cons.

But we will always recommend that you use the Monohydrate form, as it is the most researched type and the one that’s been used in 95% of all clinical trials and research.

So to answer your question of how much Creatine per day to take – let’s focus on Monohydrate to see how much a day you need for reliable results.

The standard formula is the following:

To start loading on Creatine, take 0.3 grams per kilogram of bodyweight per day for 5 to 7 days.

After the loading period, follow up with at least 0.03 grams per kilogram per day indefinitely, if without additional loading phases – or for three weeks, if you are cycling.

It’s that simple.

Women should do the same loading phase, but then take around 0.01 to 0.02 grams per kilogram per day, instead of the 0.03 designated for men.

Regarding cycling of this white supplement powder – some people do it while others don’t.

We suggest that you don’t cycle, unless you experience digestion, bloating and other issues.

Also, if you’re more scientifically-inclined and want to learn more about the benefits of Creatine and all the science behind how its energy-replenishing process works, head on over to What Does Creatine Do and The 6 Benefits of Taking It and see for yourself!


So as you can see, when to take Creatine is entirely unimportant – the vital thing is that you take it regularly and let it do the rest.

There is no best time to take it and the only thing you need to worry about is how much Creatine to take.

That said, if you absolutely don’t want to use the provided formula or any other, for that matter – you will absolutely not be wrong if you just take 3 to 5 grams of it per day.

If you want to learn which are the best Creatine Supplements in the world right now, head on over to the men’s article at 10 Best Creatine Supplements for Men , and for women’s at Top 5 Creatine Supplements For Women.

It’s an absolutely fantastic supplement with proven results, which you should absolutely use if you want to propel your workouts to the next level.

Millions of athletes, bodybuilders and serious gym-goers swear by it – and with good reason!

So what do you personally think about Creatine? Have you tried it or are you a beginner who’s wondering if you should?

Let’s meet in the comment section below where we can have a conversation!

Train Hard and Grow Stronger!