Creatine Monohydrate - ATP Science

Frequently asked questions

• How much creatine should I use?

  We recommend consuming 5g of Creatine Monohydrate 1-2 times a day. Taken immediately pre or post-workout with a protein and carbohydrate blend. Alternatively, it may be mixed with the beverage of your choice and consumed immediately after mixing.

• Do I need to do a loading dose with Creatine?

  It is not necessary to implement a ‘loading period’ (typically a high dose for 5-7 days, followed by a lower maintenance dose). However, doing so can increase your muscle creatine stores more rapidly. Supplementation with 20g daily for 5-7 days can increase stores by 10-40%. But as mentioned, this loading strategy is unnecessary. Most research seems to show a dose of 5g daily is the maximum needed to elicit benefits over time. Creatine needs to be taken continuously over a number of weeks to gain benefit. Creatine does not act like a stimulant such as caffeine where the impact of performance is acute and nearly immediate. Rather, creatine has its benefit when it accumulates and muscle stores become saturated.

• Does Creatine cause dehydration?

  Some do say that creatine causes muscle cramps and dehydration. However, creatine may actually serve to protect against dehydration by drawing more water into cells. Studies have shown increases in total muscle creatine stores following supplementation led to increased water retention, particularly within the muscle itself.

• Is creatine bad for me? Will it damage my kidneys/liver?

  In short, no. Creatine is not bad for you if dosed suitably. Like many other amino acids overdosing on Creatine for an extended period can put too much load on the kidneys and the liver. However we naturally consume creatine in every day foods such as beef and the human body can use creatine effectively to restore intra muscular energy levels. When dosed correctly, creatine will not harm the body but will aid performance greatly.