Take 3–5 g once per day at a time you will remember. Around training is convenient. On rest days, any time is fine, often with a meal. Total daily intake matters more than exact timing.
Training days
- Before or after training both suit most people.
- Pair with fluid and your usual nutrition.
Rest days
- Take your daily 3–5 g at a consistent time.
- Many people pair it with breakfast or an evening drink.
Loading phase (optional)
Some choose 20 g per day split into 4 doses for 5–7 days, then move to 3–5 g daily. Loading saturates stores faster. It is not required.
Hydration and mixing
Creatine mixes with water, juice or a shake. Drink enough fluid across the day.
Creatine and caffeine
You can take creatine with coffee if you like coffee before training. Habits and consistency matter more than timing.
Missed a dose
Take it when you remember. Do not double up if you forget until the next day.
Who should seek advice first
People with diagnosed kidney disease, those under 18, pregnant or breastfeeding individuals, and anyone on prescription medication should speak to a healthcare professional.
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