How to Take Creatine for Maximum Results: The Ultimate Guide

1. Choose Your Strategy: Loading vs. Maintenance
There are two common ways to start your creatine journey:
The Loading Phase: Take 20 grams per day (split into four 5g servings) for 5–7 days. This quickly saturates your muscles.
The Maintenance Route: Take 3–5 grams daily. While it takes about 3–4 weeks to reach full muscle saturation, it is easier on the stomach for some individuals.

2. When is the Best Time to Take Creatine?
While consistency is the most critical factor, research suggests:
On Workout Days: Taking creatine immediately after exercise with a post-workout meal or shake may provide slightly better results in terms of strength and lean mass gains.
On Rest Days: Timing is less critical. Simply take it at the same time each day to maintain your levels.

3. What Should You Mix It With?
For better absorption, pair your creatine with carbohydrates or proteins. The insulin spike triggered by these nutrients helps transport creatine into your muscle cells more efficiently.

4. Pro-Tips for Success
Stay Hydrated: Creatine draws water into your muscle cells. It is vital to increase your daily water intake to stay hydrated.
Stick to Monohydrate: Creatine Monohydrate is the most researched, safe, and effective form available on the market.