
How to Take Creatine Correctly for Optimal Results
Creatine works. There’s no denying that. But how to take creatine right and effectively? That’s where the magic is. Thankfully, creatine monohydrate happens to be among the most studied dietary supplements in the world, and that alone makes the way to its proper use pretty clear. Whether you take it in powdered form or enjoy it as a creatine gummy, the art of creatine supplementation is actually easier than you think.
From loading and maintenance dosages, to how much water to drink, to what kind of creatine to take, this guide will go through everything you need to know for maximum gain.
Read more about how creatine works and all of its benefits here: Do Creatine Gummies Work: The Ultimate Guide to Creatine Gummies
The right way to do creatine supplementation
Creatine occurs naturally in muscle cells, where it's crucial for energy generation. More can be added through eating red meat, fish, and eggs, but this is often not enough for an optimum effect - at least not if you're into serious sports or working out at the gym.
Creatine monohydrate, when supplemented correctly, will significantly boost muscle mass, strength, endurance, and recovery. This makes it a super powerful tool for anyone who wants to take their training to the next level.
Is there a wrong way to take creatine?
Something to keep in mind is that creatine doesn’t work immediately. Although it’s naturally absorbed into muscle tissue, it’s not instantly available. This is why it’s important to follow a dosing protocol to ensure that your muscle stores are properly saturated. If you’ve been relying on just a pre-workout with a small amount of creatine, it’s not going to work nearly as well as a more structured creatine supplementation approach (like a creatine loading phase to rapidly increase muscle creatine levels or creatine gummies that you take regularly).
As great as creatine is, while many gym-goers are nailing their intake, many others make mistakes that limit its effectiveness. Luckily, proper creatine monohydrate supplementation is pretty straightforward and can be accomplished by anyone.
How do I take creatine?
As far as supplementing with creatine monohydrate, there are two ways you'll read about in the fitness community: the loading protocol and the low-dose daily protocol. Each is designed to help you elevate your creatine levels to where they need to be, especially during high-intensity exercise. Here's what each of them involves:
Creatine loading
If you’ve heard of creatine monohydrate, you’ve probably heard about creatine loading. It’s one of the most popular approaches to quickly saturating your muscles with creatine. This method involves starting with high doses and transitioning to a lower "maintenance" dose to keep your creatine levels high.

A typical loading protocol is 20 - 25 grams a day in 4 - 5 doses for 5 - 7 days. After loading, a dosage of 3 - 5 grams daily will usually maintain your raised muscle creatine levels.
Creatine loading benefits
It's fast and effective! One of the biggest benefits of creatine loading is that it gets your muscles fully saturated quickly. Research shows that the loading phase is a really effective way to rapidly increase intramuscular creatine levels.
Side effects of creatine loading
These are some minor adverse effects of creatine loading, but they’re manageable. For example, the loading phase gets results quickly, but the larger daily dose required may cause some bloating, water retention, or stomach issues.
Also, creatine loading is usually practised with powdered supplements which many report to be gritty and uncomfortable to drink. If you are prone to experiencing bloating or stomach cramps when taking creatine monohydrate, the low-dose daily intake method may be a better option for you.
Low-dose daily supplementation
This is a much simpler approach. With this method, you take a steady dose of creatine monohydrate daily, with no loading phase. It's a longer route to muscle saturation but very effective in the long run.

A normal supplementation protocol for this method calls for 3 - 5 grams a day depending on bodyweight. While this takes more time leading to load up, studies show that it still effectively increases strength and muscle gains without the digestive issues you can get with loading.
Daily low-dose creatine benefits
This is a much softer method on your stomach and one that's much easier to follow. The most important thing, however, is consistency: take it daily. It is also generally more agreeable and easily achieved with creatine monohydrate gummies that are - let's face it - tastier than powders.
The bottom line: daily low-dose supplementation has shown time and time again to provide considerable strength and size gains. It's reliable for anyone, enhancing muscle growth and athletic performance by providing the necessary energy for high-intensity workouts.
Daily low-dose creatine side effects
There's much less chance of any creatine monohydrate side effects with this method, but it does take a bit longer to see the results. So while it’s much easier on the stomach, it may take up to 3 weeks for your muscles to be completely saturated whereas the loading phase will take only about 5 - 7 days.
Some research even suggests that this loading phase could increase your overall creatine levels by a range of 10 - 44%. No cause for alarm, though, the difference isn't drastic enough to impact your long-term results significantly.
So, should you load with creatine gummies? Both approaches - loading and low-dose - work. It's always about your preference and how your body tolerates it. Just remember that after loading or a low-dose phase, you should be following up with a steady 3 - 5 gram maintenance dose daily.
Creatine monohydrate gummies are pre-dosed, meaning you don’t have to worry about measuring or mixing anything. You can just grab your serving and go!
Want to know more? Check out our guide: When to Take Creating: Expert Tips and Timing
When Should I Take Creatine Gummies?
If you’re supplementing with creatine monohydrate gummies, each serving typically contains around 3 - 5 grams of creatine monohydrate. For most people, taking 3 - 5 grams daily in the morning or before a workout is ideal.
Creatine dosage and timing
The timing of your creatine intake is less crucial compared to consistency. Take it at a time that suits you best, be it in the morning, pre-workout, or with a meal. In the initial saturation phase, though, some research suggests that post-workout creatine is better absorbed by the muscles.
Our creatine gummies are packed with 3 grams of pure creatine monohydrate and can be used without a loading stage, but always check labels for dosing instructions to align with your fitness goals.
How to take creatine for optimal results: Consistency
Daily supplementation is the secret to unlocking creatine’s benefits. Stick to your routine, and within the first few weeks, you’ll likely notice improved energy, muscle pumps, and strength. By week three, expect even greater gains in strength, size, and overall performance.
Long-term use
Creatine monohydrate is among the safest, best-researched supplements around. You can take it for as long as you want, with no need to ever cycle off. You can confidently add creatine to your routine for as long as you're chasing fitness goals.
Creatine Responders vs Non-Responders
Another thing to keep in mind when supplementing with creatine is that some may experience dramatic improvements in muscle mass and strength, while others may not respond much at first. Research has actually categorized creatine users into two camps: "responders" and "non-responders."

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Responders tend to have lower initial levels of creatine and a higher percentage of type 2 fibers. They see phenomenal increases in strength and size.
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Non-responders typically have higher initial levels of creatine and a lower percentage of type 2 muscle fibres. They may not experience noticeable physical benefits.
Creatine is derived from amino acids and plays a crucial role in energy production, especially during high-intensity exercise. Some people may be quite near their saturation level to begin with when they start taking creatine monohydrate and may not see the energy-enhancing effects of supplementation.
How do I tell if I'm a creatine non-responder?
It's tricky to know for sure without testing, but you might not get the usual benefits if you are a non-responder to creatine, like increased muscle mass and strength. Your body may also not absorb creatine well. A sign of that would be heightened symptoms like stomach cramps, nausea, diarrhoea, or dehydration.
Vegetarians and vegans are typically creatine responders due to their lower baseline creatine levels from limited dietary intake. In these cases, supplementation may provide significant benefits not only for muscle performance and energy but also for cognition in plant-based diets.
If you are not sure whether you are a responder, track your progress over a few months. Track changes in your weight, strength, and muscle mass. If you notice little to no improvement, you might be a non-responder.
Should I take creatine as a non-responder?
Creatine isn’t just for muscles - it works for your brain, too. It might help improve your memory, decrease mental fatigue, and even increase overall brain health in sleep-deprived or highly stressed individuals. Even if you happen to be a non-responder who doesn't notice any physical changes, you may still get a mental boost from taking creatine.
In fact, a study from the University of Cambridge showed that creatine supplementation was able to enhance working memory and intelligence test scores in subjects who were suffering from mental fatigue.
What should I take creatine with?
It's easy to mix creatine with almost anything, depending on what kind of supplementation you choose. If you are taking creatine as a powder, try mixing it with different smoothies to mask the taste and texture of the powder. If you're looking to maximize creatine absorption with creatine monohydrate gummies, take it with a source of carbohydrates or protein. Studies have reported that consuming creatine with carbs or protein may help increase uptake.
In a study, adding 5 grams of creatine monohydrate with 100 grams of carbs resulted in a 60% increase in muscle creatine. If you’re doing a short-loading protocol, combining creatine with carbs and protein (like fruit juice, rice, a protein shake, or a banana) is a good idea to get faster saturation.
Learn about different creatine supplement options in our guide: Creatine Gummies VS Powder
How much water should I drink with creatine?
You absolutely must keep yourself hydrated while taking creatine. Most of the creatine side effects can be completely eradicated once you are well-hydrated. Ensure that you drink at least 2 - 3 litres of water daily to contribute to muscle hydration, as well as overall health. On top of this, take an extra 250ml of water if possible with each dose of creatine for maximum results.
Does caffeine interfere with creatine?
While it's safe to combine creatine monohydrate and caffeine, some research suggests caffeine might slightly affect creatine's performance-enhancing benefits. Just in case, consider taking them at different times of the day: for example, your dose of creatine could be in the morning pre-workout and caffeine post-workout.
Taking creatine monohydrate correctly FAQs
What if I miss a day?
No worries! Once your creatine stores are saturated, your muscles can hold that level for about 4-6 weeks. If you miss a day or two, your levels should stay elevated for a while. Just pick up where you left off and keep going!
What's the best way to take creatine?
Creatine monohydrate gummies, powders, and capsules all work just as well as long as you're taking the right dosage. The main difference is convenience and taste - gummies might be more enjoyable for those who don’t like the taste or hassle of powders.
How should beginners take creatine?
For beginners, creatine monohydrate gummies are an easy and effective way to start. They come pre-measured, so you don’t need to worry about scooping or mixing, and they’re more palatable than many powders or capsules.
What are the rules for taking creatine?
There are no strict "rules" - just make sure you're taking it consistently, at the right dosage, and that you're staying hydrated.
What not to do while taking creatine?
Avoid combining creatine monohydrate with certain medications, such as diuretics. Keep alcohol consumption in check as well, as it could amplify side effects.
Will I get weaker if I stop taking creatine?
When you stop taking creatine monohydrate, you’ll lose some of the water retention in your muscles, which may make them look smaller. However, you won’t lose actual muscle mass or strength if you continue training and eating well.
If you’re tired of gritty powders or thick pills, creatine gummies provide the same muscle-fueling benefits in a format that’s enjoyable and easy to integrate into your routine. Take your fitness to the next level - without the hassle - check out No1 Creatine gummies today.