Train · 4 min read
How much creatine should you take each day?
By the CYRCA team · Published · Updated
Creatine monohydrate is one of the most studied sports supplements there is. It is also one of the simplest to use well, once you know a few things.
The UK claim starts at 3 g a day
In the UK, a creatine product may say that creatine increases physical performance in successive bursts of short-term, high intensity exercise. That claim only applies when the product provides at least 3 g of creatine a day, and it applies to adults performing high intensity exercise. Train contains 5 g of Creapure® creatine monohydrate, the amount most commonly used.
Is 3 g or 5 g of creatine better?
Both are above the 3 g needed for the authorised claim. 5 g is the amount used in much of the research and is the most common daily serving, which is why we chose it for Train. More than that each day is not needed for most adults once muscle stores are full.
When is the best time to take creatine?
Take it once a day, every day, at whatever time you will remember. Creatine builds up in muscle over a few weeks, so consistency matters more than timing. On training days many people take it around their session; on rest days, take it whenever suits you.
Does creatine need a loading phase?
No. Some people take 20 g a day for a week to raise muscle stores faster. It is not necessary. At 5 g a day you reach the same place more gradually, with less chance of an upset stomach.
Can you take creatine with coffee?
Creatine can be taken alongside your normal diet, including coffee. We keep Train separate from Rise, our coffee sachet, simply because Train is a drink in its own right: one sachet in 300 to 500 ml of water.
Who should check first
CYRCA is for adults only. If you have kidney problems or take regular medication, speak to a doctor before using creatine.
Train, our creatine and electrolyte sachet, contains 5 g of Creapure® creatine. You can also read creatine sachets or a tub.
General information, not medical advice. Sources: GB nutrition and health claims register; ISSN position stand on creatine, 2017.