How To Use Creatine

How much creatine do you need to start getting stronger and building muscle? Well, we do get a certain amount of creatine from our food but it's only about 1 to 2 grams per day.

Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.

This is not enough to enhance strength training performance - You need more.

In order to get the optimal benefit of creatine, it is suggested that you first “load up”. The loading phase requires that you “stuff” creatine into your muscles - Which means you want to saturate your muscles with creatine. Taking one teaspoon of creatine 4 to 5 times daily for five days should do the trick.

Week 1: Loading phase: one teaspoon of creatine 4 to 5 times daily

Afterwards, one five to ten gram dose per day should keep the gains coming and maintaining the optimal amount of creatine in the muscles. However, you don't have to go overboard on the maintenance phase. The body has a cap on the amount of creatine that it will store in the muscle. Keep it to about 5 to 10 grams a day and you should be fine.

Week 2: Maintenance phase: 5 to 10 grams (1 to 2 teaspoons)

“Should You Take Creatine With Anything?”

Here's an important tip about creatine: Creatine works best in combinations with a liquid carbohydrate supplement. In fact, this combination may boost the amount of creatine accumulated in the muscle by as much as 60%. If you recall, the more creatine you have stored in the muscle, the better.

By supplementing your creatine with carbs, you're basically super charging your body. The more creatine you have in your muscles, the more power you have.

The more glycogen you have stored up in the muscle, the more energy you'll have for weight training or other physical activities. The creatine/carb combo is a pure energy booster for all types of activities, including building muscle.

Personally, I always try and take creatine with a simple carb such as dextrose and I would advise you to do the same. Creatine alone is not nearly as effective when taken with a simple carb. Try and add creatine to a carb drink like Cytosport's Cytomax or TwinLab's Ultra Fuel. However, for 3 dollars, you can grab yourself a bag of dextrose and simply add 5 to 10 grams of creatine to water. Don't take your creatine with soda pop or coffee.

If you are using plain powdered creatine, always mix with a simple carb. If you are using a creatine transport system such as EAS's Phosphogen, simply add water. More and more supplement companies are now offering creatine delivery systems.

These systems are meant to increase the absorption rate of creatine into your muscles. Companies such as EAS (Phosphagen HP), Muscle-Tech (Cell-Tech) offer such systems. These companies basically add a whack of dextrose to their creatine mixture. Other companies will add other ingredients such as glutamine but the main purpose of these products is to “transport” more creatine into your muscles using a simple carb (such as dextrose).

It's best that you take your creatine on an empty stomach with a simple carb (such as a carb drink or dextrose). By taking your creatine with a simple carb on an empty stomach, you increase the absorption rate.

Lately, however, I've been using the newest creatine transport systems and I am amazed at the results. These products don't require a loading phase and cut down on the creatine bloat and nauseau. I'll be talking about these products a little later.

Alright, let’s find out when to take your creatine for the best results - Click here.

Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > Workout Tips