Performance
Creatine Monohydrate: Benefits, Dosage and How to Take It
By Best Nutrition - Singapore · · 2 min read
Quick answer
Creatine monohydrate is one of the most researched sports supplements and supports strength, power and high-intensity performance. Most people take 3 to 5 g a day, every day, with any meal or drink. A loading phase of about 20 g a day for five to seven days saturates muscles faster but is optional.
What creatine does
Creatine helps your muscles regenerate ATP, the energy source used during short, intense efforts such as lifting weights and sprinting. Topping up your muscle creatine stores can help you squeeze out extra reps and recover between sets, which adds up to better training over time.
How much to take
- Daily maintenance: 3 to 5 g per day.
- Optional loading: about 20 g per day split into four doses for five to seven days, then 3 to 5 g per day.
- Consistency matters more than timing; take it at the same time each day so you do not forget.
Why micronised creatine
Micronised creatine is milled into finer particles so it mixes more easily in water or juice. Optimum Nutrition Micronised Creatine Powder is unflavoured, so you can also stir it into your protein shake.
Hydration in a hot climate
Creatine draws water into the muscles. In Singapore heat, drink water steadily through the day, especially on training days.
Frequently asked questions
Do I need to cycle creatine?
Research does not show a need to cycle creatine for healthy adults. Many people take it continuously.
Will creatine make me look bloated?
Some people gain a little water weight at first, mainly inside the muscle. Skipping the loading phase can reduce this.
This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Speak with a doctor or qualified healthcare professional before starting a supplement, especially if you are pregnant, nursing, under 18, taking medication or managing a medical condition.
