How to Take Creatine Monohydrate

By SWOLY Staff



Time to Read min

If you've ever wondered how to take creatine monohydrate for maximum effect, you're in the right place. This comprehensive guide will help you understand the ins and outs of this popular supplement, covering everything from the loading phase to the different forms available on the market. So let's dive in!

How To Take Creatine Monohydrate

Taking creatine monohydrate effectively involves two main phases. Start with a loading phase by consuming 20 grams of creatine per day, divided into four 5-gram servings, for 5-7 days. This initial phase of how to take creatine monohydrate helps saturate your muscles with creatine, maximizing its benefits. After the loading phase, transition to a maintenance phase, taking 3-5 grams daily, preferably after a workout. It's crucial to be consistent with creatine supplementation to maintain high levels in your muscles and optimize its effects.

To enhance absorption, mix creatine powder with water, fruit juice, or a carbohydrate-rich beverage. One of the most important things to remember for how to take creatine monohydrate is to drink plenty of water while taking creatine, as it can cause dehydration. It's also recommended to cycle creatine usage, taking breaks every few months to maintain efficacy and avoid potential side effects. Always consult a healthcare professional before starting any supplement regimen to ensure it's safe and suitable for your specific needs.

The Creatine Loading Phase

The creatine loading phase is the initial stage of how to take creatine monohydrate, designed to saturate your muscles with creatine quickly. This phase typically lasts 5 to 7 days and involves taking a higher dose of creatine than you would during the maintenance phase.

The Creatine Maintenance Phase

Once the loading phase is complete, you'll transition to the maintenance phase, the second step in how to take creatine monohydrate, which involves consuming a lower daily dose of creatine to maintain your muscle saturation. 

What if I Miss a Day of Creatine?

If you miss a day of creatine supplementation during the loading phase, don't worry. Simply resume your regular dosing schedule the following day. Missing a day won't significantly affect your muscle creatine levels, but try to be as consistent as possible for optimal results.

During the maintenance phase, missing a day is even less concerning. Just pick up where you left off and try to maintain a consistent routine moving forward. Keep in mind that the key to success with how to take creatine monohydrate is regular, long-term use, so occasional missed doses shouldn't have a major impact on your overall progress.

Best Way To Take Creatine Monohydrate

To take creatine monohydrate, follow a loading phase for 5 to 7 days with higher daily doses. Then, transition to a maintenance phase with a lower daily dose of creatine (3 - 5 grams). For optimal absorption, mix creatine powder with a carbohydrate, or take creatine in gummy form. Here are three tips for how to take creatine monohydrate:

  1. Mix with water or juice: Creatine monohydrate is typically sold as a powder that can be mixed with water or juice. To ensure proper dissolution, use at least 8 ounces of liquid per serving and stir or shake well.
  2. Combine with a carbohydrate source: Research suggests that consuming creatine with a carbohydrate source, such as fruit juice or a sports drink, can improve its absorption and uptake into the muscles.
  3. Take with a meal: Another strategy to boost absorption is to consume creatine with a meal, as the presence of carbohydrates and protein may help shuttle it into your muscle cells more efficiently.

Different Forms of Creatine Monohydrate

Creatine monohydrate is available in several different forms, making it easy to find one that fits your preferences and lifestyle. Let's take a closer look at the most popular options:

Creatine Powder

The most common and cost-effective form of creatine monohydrate is the powder. It's easy to measure and mix with water, juice, or your favorite beverage. Many athletes and fitness enthusiasts prefer powders because they can be easily incorporated into pre or post-workout shakes.

Creatine Capsules

For those who prefer the convenience of a pill, creatine monohydrate capsules offer a simple and mess-free alternative to powders. Capsules are generally easy to swallow and can be taken with water or juice, making them a popular choice for people on the go. However, keep in mind that capsules may be more expensive than powder and may require you to take multiple pills to reach the desired dosage.

Creatine Gummies

Creatine gummies are a newer form of the supplement, offering a tasty and convenient option for those who dislike the taste of powder or have difficulty swallowing capsules. Gummies are usually flavored and can be consumed as a quick snack, making them an appealing choice for people with busy schedules.

Choosing the Right Form of Creatine Monohydrate for You

When selecting a supplement for how to take creatine monohydrate, consider your personal preferences, budget, and lifestyle. If you prioritize cost-effectiveness, powder may be the best choice for you. On the other hand, if you value convenience and flavor, gummies could be a better fit.

Regardless of which form you choose, it's essential to follow the proper dosing guidelines for the loading and maintenance phases to ensure optimal results. And remember, consistency is key when it comes to creatine supplementation, so make it a part of your daily routine for the best possible outcome.


What is the proper way to take creatine?

The proper way to take creatine is to follow a loading phase (5-7 days) with higher daily doses, then transition to a maintenance phase with a lower daily dose of 3 to 5 grams. Consume creatine with water, juice, or a meal for optimal absorption.

How to use creatine monohydrate for best results?

For best results, use creatine monohydrate consistently by following the loading and maintenance phases. Consume it with a carbohydrate source or a meal to improve absorption, and consider taking it post-workout during the maintenance phase for increased nutrient uptake.

How do you take creatine monohydrate for beginners?

Beginners should start with a loading phase, taking 0.3g of creatine per kg of body weight daily for 5-7 days. After that, transition to a maintenance phase, taking 3 - 5 grams daily. Mix the creatine powder with water, juice, or a meal for optimal absorption.

How do you drink creatine monohydrate?

To drink creatine monohydrate, mix the powder with at least 8 ounces of water or juice. Stir or shake well to ensure proper dissolution. You can also combine it with a carbohydrate source or a meal to improve absorption and uptake into your muscles.