"How Much Creatine Should You Take?"

Creatine is one of the most researched and effective supplements in sports nutrition. But how much do you really need to take for peak performance—and how much is too much?

🧨 The Optimal Dose

For most athletes, the sweet spot is 3–5 grams per day of creatine monohydrate. This is the dose shown in studies to increase strength, enhance ATP regeneration, and support muscle volume.

⚠️ What Happens If You Take Too Much?

Higher doses don’t necessarily mean better results. Going overboard—especially with more than 10 grams at once—can lead to:

• Bloating

• Stomach cramps

• Diarrhea

• 
  

Instead of front-loading large amounts, consistent daily intake is usually all you need to saturate muscle creatine stores.

⚙️ Personalize It

Larger athletes or those in intense training phases may benefit from slightly higher intakes (up to 7g daily), but start slow. Let your body adjust, monitor performance, and look for signs of GI distress.

🔥 WMD Tip:

Take creatine with your post-workout meal or shake to improve absorption—especially if it contains carbs or protein. And always stay hydrated.