The recommended dosage for creatine supplementation is typically 3-5 grams per day, although some studies suggest that doses up to 10 grams per day may also be effective. It’s important to follow the instructions on your specific creatine supplement, as dosages can vary depending on the form and concentration of creatine.
In terms of timing, there are several options for when to take creatine. Some people prefer to take it before their workout, while others prefer to take it after. Still, others choose to take it at a separate time of day altogether.
Taking creatine before your workout may provide a boost of energy and improve endurance during your training session. On the other hand, taking creatine after your workout may help with recovery and muscle growth. If you choose to take creatine at a separate time of day, aim to take it at a consistent time each day to help ensure that your muscles are consistently saturated with creatine.
It’s important to note that regardless of when you take creatine, it’s crucial to stay hydrated and drink plenty of water throughout the day. Creatine can cause dehydration if you don’t drink enough water, so aim to drink at least 8-10 glasses of water per day, and consider increasing your water intake on days when you take creatine powder.