Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water or juice. Warm water or tea makes the dissolving process easier. Creatine monohydrate dissolves somewhat more slowly in cold water or other cold drinks but is not any less effective.
Creatine acts as a shuttle of energy for the muscles and brain. It works by rerouting water to the muscles, so creatine should be taken with plenty of water to ensure the rest of the body has the water it needs to carry out essential functions.
To get all the performance benefits of creatine without any of the potential risks of dry scooping, just mix creatine with water or another liquid. There's no scientific evidence showing that dry scooping any supplement can improve its effectiveness, so don't hop on the dry scoop challenge.
Creatine can indeed be taken on an empty stomach, although you might find you prefer to take it with food. Many people combine it with their protein powder, taurine, L-arginine, and any other post-workout supplements and consume them together in a shake since it's more convenient.
You can take creatine without water, but instead of opting to take it dry, use another preferred liquid, like a juice or protein shake to have with your creatine. When creatine is mixed in with a liquid it is easier on the stomach and to digest.
Dry scooping creatine won't provide any additional benefits compared to dissolving it in liquid. In fact, it can cause more harm than good. What is this? Swallowing this supplement dry can reduce the effectiveness of creatine, cause tooth decay, increase the risk of choking, and lead to supplement wastage.
You should not try dry scooping creatine, which is a pre-workout, as it generally contains citric acid. That, as previously mentioned, is bad for teeth, and dry scooping may result in tooth decay.
The creatine loading phase involves taking approximately 20g of creatine per day (four servings of 5g) for five to seven days. The primary objective of the loading phase is to increase muscle creatine levels quickly. After this week is complete, bring your creatine intake right down.
Some people think that if they take creatine and don't work out, they'll put on fat—but Roussell says it isn't true. "Creatine contains no calories, and has no impact on your fat metabolism," he says. "So taking creatine and not working out is just going to lead to nothing."
For the quickest results, the best way to take creatine would be with a 7-day loading phase (20g/d) to maximise storage, followed by a maintenance phase of 3-5g/d.
Many people know it is worthwhile to take but may wonder when its benefits start to kick in. How long does creatine take to work? When taken at a maintenance dose of 3-5 grams per day, it will take 2-4 weeks to notice creatine's effects. This process can be sped up by creatine loading.
Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used. Side effects might include dehydration, upset stomach, and muscle cramps. When applied to the skin: There isn't enough reliable information to know if creatine is safe.
The choice between taking creatine with water or milk largely depends on personal preference. Both methods are safe and effective. Milk can provide additional nutrients and potentially enhance the taste, but water is a suitable option for those with dietary restrictions or lactose intolerance.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.
The supplement works best when it's a regular habit, but there's no advantage to taking it at a precise time each day. "Taking creatine regularly — multiple times per week — is essential to increase creatine stores within the muscle," he adds.
Answer: You should never miss a full day. If you do, then double up the next day. If you miss more than 3 days, reload otherwise taking the daily maintenance dose will require a couple of weeks to get you back where you should have been to maximize benefit.
As with working out, results aren't immediate with creatine supplements. Consistency and dedication are key to seeing the benefits of supplemental creatine. It can take anywhere from seven to 28 days to see the effects of creatine on your energy levels.
Taking creatine for the first time
It's important to keep in mind that weight gain associated with creatine supplementation will be in the form of water weight and/or muscle mass. Creatine really works in the way of putting more water into your muscles so they may work at first capacity.
On top of that, you should drink about a gallon of water or 3-4 liters each day to maintain optimal hydration when supplementing with creatine.
How much creatine do you need? Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that.
Creatine needs to be built up in the body over time for the benefits to take effect, and can be taken either pre workout, post workout or both pre and post workout. Creatine can be used on its own as a pre workout supplement if desired.
It's not bad at all, in fact I do this just because I have a tendency to let it sit too long if I mix it into a drink. Creatine will break down into creatinine, a waste product, if left sitting in water. Make sure you aren't overusing it though. 2 - 4 grams a day is plenty.
For most individuals, a daily maintenance dose of 3 - 5g of creatine is sufficient. Taking 10g per day may lead to side effects such as bloating and stomach discomfort. However, during a loading phase, a temporary daily intake of 20g (split into four 5g servings) is common.