How Much Creatine Should I Take?
During the loading phase of a creatine supplement regimen you should take 0.3 grams of creatine per kilogram of weight (2.2 lbs). During the maintenance phase you only need 2 grams of creatine per day total. You can find more information here: creatinemonohydrate.net/creatine_doses.html.
When Should I Take Creatine?A. Typically, you take only 5 grams at a time. If you're in a loading phase, space your 5 gram servings evenly throughout the day.
Competitive bodybuilders vary dramatically in the timing of their creatine consumption. Ideal times are before and after a workout! The reason for the varied timing of taking creatine is that it works almost any time of day.
Just as it takes a week to load up in your system, one study showed it remained effective even for several weeks after stopping creatine. So take it when it's most convenient for you. If there is a preference among users, it would be right after a workout along with your high carb post workout shake.
How Long Should I Take Creatine For?A. Most people take creatine for 1 1/2 to 3 months, then go off of it for a month before resuming again. However, there are no conclusive studies that say you should cycle it or go off of it.
How Much Should I Buy?A.
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