How do I start taking creatine?

September 29, 2025

TABLE OF CONTENTS

Let's start with the basics: before learning how to start taking creatine, let's define what it is.

If you need to know how to start taking creatine, the first thing to understand is what creatine is.

Creatine is a natural compound that your body produces and that you also obtain from foods such as meat and fish. Its main function is to help you produce energy quickly, which is essential during strength training, heavy lifting, and intense sets (Persky & Brazeau, 2001).

Creatine is stored in the muscles as phosphocreatine, a substance responsible for regenerating ATP, which is the fuel for your muscles, especially during explosive actions. The more creatine stores you have, the more repetitions you can perform, the more strength you will develop, the greater your explosiveness, and the better your recovery will be.

That is why, when we talk about sports supplementation, creatine is the star supplement because of its effectiveness, affordability, and the fact that it is backed by numerous scientific studies (Kreider et al., 2017).

Step 1: dosage and how to start taking creatine

Now you know what creatine is and the benefits it will provide. Let's move on to the second part: determining the appropriate dosage. There are two main strategies:

Loading phase: take 20 g per day, divided into 4 doses of 5 g, for 5–7 days. Then reduce to 3–5 g daily for maintenance.

With this method, you saturate your stores more quickly, achieving results sooner than if you took daily doses. Some people report digestive discomfort with such high doses, so dividing the 20 grams into 4 doses of 5 grams is a very effective alternative for avoiding this problem.

Fixed daily dose: take 3–5 g per day from the start. There is no loading phase, but in 3–4 weeks you will have reached muscle saturation anyway. This option is usually the most commonly used and produces good results as long as take it every day (Buford et al., 2007).

At Moremuscle, we always like to innovate, which is why you can find Clonapure® creatine Clonapure®. It is a patented type of creatine designed to improve the stability and absorption of traditional creatine monohydrate.

It was developed with the aim of preventing degradation in the stomach and maximizing its delivery to the muscle. Although creatine monohydrate remains the gold standard with the most scientific support, Clonapure is an interesting alternative for those seeking a more advanced way to supplement without having to complicate things with loading phases, as its action is immediate.

How to start taking Moremuscle creatine

Step 2. How to use it in your workouts

You already know the doses and where it comes from; now let's look at the effect this wonderful, science-backed supplement has on training, the creatine works best for explosive activities, such as strength routines, heavy hypertrophy sets, or high-intensity sports.

With creatine, you will be able to:

Perform more effective repetitions.
Use heavier loads.
Reduce fatigue between sets.
Maintain performance during cutting phases.
Improve explosive actions

All these effects translate into greater stimulation for your muscles and, therefore, better hypertrophy results (Rawson & Volek, 2003). Additionally, if you are in a calorie deficit, creatine helps preserve muscle mass and strength, something confirmed by several studies in adults and athletes (Candow et al., 2014).

In the first few weeks, you may notice a slight increase in weight, but you should not worry, as it is a very common mistake to stop taking it after seeing a slight initial weight increase. Rest assured, this is intracellular water within the muscle, which gives it a fuller, firmer appearance and greater density. In addition to improve muscle contraction and recovery because the cell is more hydrated.

Step 3. Choose the consumption format

One of the most frequently asked questions is: How should creatine be taken? There are many ways to take it, but the most important thing is that it is always creatine monohydrate, because it is the most studied and effective form (Kreider et al., 2017). Both with the Creapure and Clonapure certifications.

The most common formats are:

Creatine monohydrate powder: the most affordable and scientifically supported option. It can be mixed with water or juice, making it ideal to take around your workout, especially if you include a pre- or post-workout shake.
Creatine capsules: just as effective as powder, but more convenient. You don’t need a scoop or shaker, and it is often ideal for people who travel frequently or don’t want to take it in powder form.
Chewable creatine: a novel and practical format, with exact doses and a pleasant flavor. Perfect if you train away from home or travel frequently.

What matters is not how you take it, but that you can take it every day and that the format you choose suits you and your routine.

How to take creatine: powder or pills

Practical tips

It is very important to understand that creatine only works if you take it every day, including your rest days. So here are some tips to help you avoid forgetting it.

Practical tips to avoid forgetting it:

Always take it at the same time of day (after training or with breakfast).
Pair it with another habit you already have, such as your morning coffee.
Carry capsules or chewables in your gym bag if you have a busy lifestyle.
Set an alarm so you don’t forget it

Consistency is what will help you notice the results of creatine: more strength, better recovery, and better muscle-mass function, even while cutting.

Ultimately, if you want to start taking supplements, creatine is the number-one supplement. Safe, effective, affordable, and backed by more scientific evidence than any other. It also comes in a wide variety of flavors.

Conclusion

Now you know how to start taking creatine—it’s not complicated. The essential thing is to understand that it is a safe, effective, science-backed supplement. Its purpose is to help you train better: more strength, more repetitions, and more energy in every session. It’s not magic; it’s consistency.

You can start with a loading phase of 20 g per day for one week or simply take 3–5 g per day from the beginning. Both methods are valid, and the important thing is not to skip doses, even on rest days. Creatine works through accumulation, which is why it is important not to forget to take it.

As for the format, you can choose the one that best suits you: the classic powder, capsules, or even chewable versions. The key is to choose an option that is practical and easy to maintain in your daily routine.

If you strength train, want to maintain muscle while cutting, or are simply looking for improved performance, creatine is the supplement you should take, especially if you want to maximize your results.

Bibliography

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