Creatine for beginners: how and when do people take it?

Creatine is one of the most talked-about supplements in the gym, and one of the simplest. Here is a plain look at what it is and what the label says about how to take our Creatine Monohydrate ($40).

What is creatine?

The body makes small amounts of creatine, mainly in the liver and kidneys. It is carried through the bloodstream to skeletal muscle, which uses it. Food adds some, and supplements are another source.

People who train regularly often look to creatine monohydrate to support exercise performance.*

What is in the tub?

The label lists one ingredient: creatine monohydrate. It is unflavored, so there is no sweetener or flavoring to read about. A tub holds 0.55 lb (250 g) and is made in the USA.

How does the label say to take it?

The suggested use for adults has two stages:

• Loading phase: one scoop in 8 oz of water or juice, four times daily, during the first five days.
• After the loading phase: take it one or two times daily, or as directed by a health care professional.

Our product page does not list the scoop size in grams, so we will not guess at it. Use the scoop and follow the label as written.

The label also says to keep it out of reach of children, store it in a cool, dry place away from direct light, and not to use it if the safety seal is damaged or missing.

When do people take it?

The label does not tie creatine to a time of day or to workouts, so the timing is up to you. Some people attach it to a habit they already have, such as breakfast or a post-workout drink, so it is easy to remember. Because it is unflavored and the label says to mix it with water or juice, it fits easily into a drink you already make.

Talk to your doctor before starting any supplement, especially if you are pregnant, nursing, under 18 or have a medical condition. That is worth doing here in particular, because the first five days of the loading phase use a higher serving than the days that follow.

Creatine Monohydrate is also available as an optional add-on to the Mix & Match Powder Bundle, where it does not count toward your powder selections.

Quick questions

Does it come flavored?

No. The product is unflavored, and creatine monohydrate is the only listed ingredient.

What do I mix it with?

The label says to mix one scoop in 8 oz of water or juice.

Can I take it with my other supplements?

Follow each product's own label, and ask your health care professional before combining supplements, especially if you take medication. If you are building a routine and are not sure where creatine fits, the 60-second quiz is a good starting point, and our bundles keep each product's directions separate and easy to follow.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.