{"id":950,"date":"2024-09-10T14:13:13","date_gmt":"2024-09-10T12:13:13","guid":{"rendered":"https:\/\/www.maltanutrition.com\/community\/?p=950"},"modified":"2026-07-23T17:06:00","modified_gmt":"2026-07-23T15:06:00","slug":"how-to-take-creatine","status":"publish","type":"post","link":"https:\/\/www.maltanutrition.com\/community\/how-to-take-creatine\/","title":{"rendered":"How to take Creatine?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Creatine is a compound stored in your muscles. Your body naturally produces creatine, but foods like meat and fish also contain it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A common approach is to take&nbsp;<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-12-S1-P2\" target=\"_blank\" rel=\"noreferrer noopener\">20 to 25 g<\/a>&nbsp;of creatine daily for 5 to 7 days. This dose is typically divided into four or five 5-g servings throughout the day.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After the loading phase, you can maintain your stores of creatine by taking a 3 to 5 g dose daily.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Research suggests taking\u00a0<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-12-S1-P2\" target=\"_blank\" rel=\"noreferrer noopener\">20 to 25 g<\/a>\u00a0of creatine monohydrate for 5 to 7 days. This daily dose is most commonly divided into 5 g servings throughout the day. After the loading phase, you can take 3 to 5 g doses daily to maintain creatine stores.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Creatine:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve their exercise performance.<\/li>\n\n\n\n<li>Help their recovery after intense exercise.<\/li>\n\n\n\n<li>Increase their muscle mass.<\/li>\n\n\n\n<li>Prevent severe muscle injuries or reduce the severity of muscle injuries.<\/li>\n\n\n\n<li>Help athletes tolerate more intense activity.<\/li>\n\n\n\n<li>Reduce dehydration and cramping.<\/li>\n<\/ul>\n\n\n\n<div aria-label=\"Carousel Gallery\" class=\"wp-block-coblocks-gallery-carousel\"><div class=\"coblocks-gallery-carousel-swiper-container is-cropped coblocks-gallery has-no-alignment has-caption-style-dark has-horizontal-gutter has-no-thumbnails\"><div class=\"has-carousel has-carousel-lrg swiper-container\" data-swiper=\"{&quot;alignCells&quot;:false,&quot;autoPlay&quot;:false,&quot;autoPlaySpeed&quot;:3000,&quot;draggable&quot;:true,&quot;freeMode&quot;:false,&quot;loop&quot;:false,&quot;navigation&quot;:true,&quot;pageDots&quot;:false,&quot;pauseHover&quot;:false,&quot;responsiveHeight&quot;:false,&quot;slidesPerView&quot;:2,&quot;thumbnails&quot;:false,&quot;uuid&quot;:&quot;12345&quot;}\" style=\"height:400px\"><div class=\"swiper-wrapper\"><div class=\"swiper-slide\"><div class=\"coblocks-gallery--item\" role=\"button\" tabindex=\"0\"><figure class=\"coblocks-gallery--figure has-margin-left-5 has-margin-left-mobile-5 has-margin-right-5 has-margin-right-mobile-5\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" alt=\"\" class=\"wp-image-951\" data-id=\"951\" src=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/dymatize_creatine_500g-500x500-1.png\" srcset=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/dymatize_creatine_500g-500x500-1.png 500w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/dymatize_creatine_500g-500x500-1-300x300.png 300w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/dymatize_creatine_500g-500x500-1-150x150.png 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure><figcaption class=\"coblocks-gallery--caption coblocks-gallery--primary-caption\"><\/figcaption><\/div><\/div><div class=\"swiper-slide\"><div class=\"coblocks-gallery--item\" role=\"button\" tabindex=\"1\"><figure class=\"coblocks-gallery--figure has-margin-left-5 has-margin-left-mobile-5 has-margin-right-5 has-margin-right-mobile-5\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" alt=\"\" class=\"wp-image-952\" data-id=\"952\" data-link=\"https:\/\/www.maltanutrition.com\/community\/?attachment_id=952\" src=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/usn-creatine-monohydrate-red-fruit-500x500-1.jpg\" srcset=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/usn-creatine-monohydrate-red-fruit-500x500-1.jpg 500w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/usn-creatine-monohydrate-red-fruit-500x500-1-300x300.jpg 300w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/usn-creatine-monohydrate-red-fruit-500x500-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure><figcaption class=\"coblocks-gallery--caption coblocks-gallery--primary-caption\"><\/figcaption><\/div><\/div><div class=\"swiper-slide\"><div class=\"coblocks-gallery--item\" role=\"button\" tabindex=\"2\"><figure class=\"coblocks-gallery--figure has-margin-left-5 has-margin-left-mobile-5 has-margin-right-5 has-margin-right-mobile-5\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" alt=\"\" class=\"wp-image-953\" data-id=\"953\" data-link=\"https:\/\/www.maltanutrition.com\/community\/?attachment_id=953\" src=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/protella-creatine-pinacolada-500x500-1.jpg\" srcset=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/protella-creatine-pinacolada-500x500-1.jpg 500w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/protella-creatine-pinacolada-500x500-1-300x300.jpg 300w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/protella-creatine-pinacolada-500x500-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure><figcaption class=\"coblocks-gallery--caption coblocks-gallery--primary-caption\"><\/figcaption><\/div><\/div><div class=\"swiper-slide\"><div class=\"coblocks-gallery--item\" role=\"button\" tabindex=\"3\"><figure class=\"coblocks-gallery--figure has-margin-left-5 has-margin-left-mobile-5 has-margin-right-5 has-margin-right-mobile-5\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" alt=\"\" class=\"wp-image-954\" data-id=\"954\" data-link=\"https:\/\/www.maltanutrition.com\/community\/?attachment_id=954\" src=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/optimum-nutrition-platinum-creatine-orange-500x500-1.jpg\" srcset=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/optimum-nutrition-platinum-creatine-orange-500x500-1.jpg 500w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/optimum-nutrition-platinum-creatine-orange-500x500-1-300x300.jpg 300w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/09\/optimum-nutrition-platinum-creatine-orange-500x500-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure><figcaption class=\"coblocks-gallery--caption coblocks-gallery--primary-caption\"><\/figcaption><\/div><\/div><\/div><button class=\"nav-button__prev\" id=\"12345-prev\"><svg class=\"icon\" style=\"transform:rotate(180deg)\"><\/svg><\/button><button class=\"nav-button__next\" id=\"12345-next\"><svg class=\"icon\"><\/svg><\/button><\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em><a href=\"https:\/\/www.maltanutrition.com\/supplements\/creatine\" data-type=\"link\" data-id=\"https:\/\/www.maltanutrition.com\/supplements\/creatine\">Check Out all available Creatine both flavoured and unflavoured <\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creatine is a compound stored in your muscles. Your body naturally produces creatine, but foods like meat and fish also contain it. A common approach is to take&nbsp;20 to 25 g&nbsp;of creatine daily for 5 to 7 days. This dose is typically divided into four or five 5-g servings throughout the day.&nbsp; After the loading [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":951,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","hide_page_title":"","footnotes":""},"categories":[5],"tags":[],"class_list":["post-950","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-nutrition"],"_links":{"self":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/950","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/comments?post=950"}],"version-history":[{"count":1,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/950\/revisions"}],"predecessor-version":[{"id":955,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/950\/revisions\/955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/media\/951"}],"wp:attachment":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/media?parent=950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/categories?post=950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/tags?post=950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}