How to take it

How to take creatine

Updated: October 24, 2026

Creatine monohydrate: 3–5 g a day, every day (rest days too), any time — with water or juice. An optional loading phase of ~20 g a day (4×5 g) for 5–7 days fills the muscles faster. Drink plenty of water. With kidney disease, ask a doctor first.

General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.