Creatine usage really depends on the type of creatine you are using. For example, if you’re using creatine monohydrate, you need to take a larger dose than if your taking kre-alkalyn. I have included some creatine dosage guidelines for different types of creatine below .
Creatine is a great mass-builder but you must use it correctly to get optimal results. It typically comes in two forms; either pill or powder. With the powders you’ll usually be taking a larger dose. The types of creatine that come in pill form require smaller doses.
Creatine loading is one option for those that are using creatine monohydrate, however most people get the same results without a loading phase. I personally do not favor a loading phase because I don’t like taking doses that large.
The most important thing to remember when taking creatine is to drink lots of water. Without enough water creatine will not do its job, and it will leave you feeling and looking bloated.
When to take Creatine
Most often, creatine is best taken before and after workouts. On off-days, it can be taken in the morning. Taking creatine before workouts can actually improve performance, and taking it after workouts helps with the recovery process.
How to Take Creatine Monohydrate
Creatine monohydrate is the oldest and most trusted form of creatine. It is very simple to use. You should take about 10 grams a day for a month at a time. Take 1 teaspoon (5 grams) before and after workouts. On off-days take 1 teaspoon in the morning and another in the afternoon. It needs to be cycled. Don’t take it for more than 2 months at a time. The off-cycle should be the same length of time as the on-cycle.
Creatine monohydrate: 5-15 grams daily
Creatine Ethyl Ester: 2-5 grams daily
Kre Alkalyn: .75 – 1.5 grams daily
Creatine Hydrochloride: .75 – 1.5 grams daily
Creatine blends: follow manufacturers instructions