How much anhydrous creatine should I take per day?

Figuring out how much anhydrous creatine to take per day can be a bit of a head - scratcher, especially if you're new to the world of supplements. As a supplier of anhydrous creatine, I've had a ton of folks reach out with this very question. So, let's dig into it and break it down step by step.

First off, let's understand what anhydrous creatine is. Creatine is a naturally - occurring compound in our bodies, mainly stored in our muscles. It plays a crucial role in providing energy during short - burst, high - intensity activities like weightlifting, sprinting, and other power - based sports. Anhydrous creatine is a form of creatine that has had all the water molecules removed, which means you're getting a more concentrated form of the active ingredient.

The general consensus in the fitness and supplement community is that there are two main approaches to taking anhydrous creatine: the loading phase and the maintenance phase.

Loading Phase

The loading phase is a strategy where you take a higher amount of creatine for a short period to quickly saturate your muscles with the compound. Usually, during the loading phase, people take around 20 grams of anhydrous creatine per day, split into four equal doses of 5 grams each. You can take these doses with a meal or a high - carbohydrate beverage, as carbs can help enhance the absorption of creatine into your muscles.

This phase typically lasts for 5 - 7 days. The idea behind the loading phase is to rapidly increase the creatine stores in your muscles, which can lead to more immediate benefits in terms of strength, power, and endurance. However, it's important to note that the loading phase isn't necessary for everyone. Some people might prefer to skip it and go straight to the maintenance phase.

Maintenance Phase

Once you've completed the loading phase (if you choose to do it), you move on to the maintenance phase. During this phase, you take a lower, more consistent amount of anhydrous creatine to keep your muscle stores topped up. The recommended daily dose for the maintenance phase is usually around 3 - 5 grams per day.

This amount is enough to maintain the elevated levels of creatine in your muscles and continue reaping the benefits over the long term. Taking the maintenance dose is pretty straightforward. You can take it at any time of the day, but many people find it convenient to take it with their pre - workout or post - workout shake.

Factors Affecting Dosage

Now, the recommended doses I just mentioned are general guidelines, but there are several factors that can affect how much anhydrous creatine you should take per day.

Body Weight

Your body weight plays a significant role. Generally, larger individuals may require a slightly higher dose to achieve the same level of muscle saturation as smaller individuals. As a rough rule of thumb, you can calculate your creatine dose based on your body weight. For example, if you're on the loading phase, you might take around 0.3 grams of creatine per kilogram of body weight per day. So, if you weigh 80 kilograms, you'd take around 24 grams per day during the loading phase. For the maintenance phase, you could take around 0.05 grams per kilogram of body weight per day.

Activity Level

Your activity level also matters. If you're an athlete who trains hard multiple times a week, especially in high - intensity sports, you might benefit from the full loading phase and a higher maintenance dose. On the other hand, if you're just starting out with exercise or have a more moderate activity level, you could skip the loading phase and start with a lower maintenance dose.

Diet

Your diet can impact your creatine needs too. If you eat a lot of meat and fish, which are natural sources of creatine, you might already have a decent amount of creatine in your system. In this case, you might be able to get away with a lower dose of anhydrous creatine supplements.

Side Effects and Safety

When it comes to taking anhydrous creatine, it's generally considered safe for most people when taken within the recommended doses. However, some people might experience side effects such as stomach cramps, diarrhea, or water retention. These side effects are usually mild and temporary, and they often go away as your body adjusts to the supplement.

To minimize the risk of side effects, it's important to stay well - hydrated. Creatine can cause your muscles to hold onto more water, so drinking plenty of water throughout the day is crucial. Also, make sure to follow the recommended doses and don't exceed them without consulting a healthcare professional.

Other Forms of Creatine

There are other forms of creatine available in the market, and you might be wondering how they compare to anhydrous creatine. For example, Creatine Alpha - ketoglutarate is a combination of creatine and alpha - ketoglutarate. Some people believe that this form might have better absorption and fewer side effects, but the research is still a bit mixed.

Pure Creatine Monohydrate Powder is one of the most popular and well - studied forms of creatine. It's very similar to anhydrous creatine, but it contains a single molecule of water. It's often more affordable and widely available.

Creatine Malate Powder is another option. It combines creatine with malic acid, which is thought to enhance energy production in the body. However, like with other forms, more research is needed to fully understand its benefits compared to anhydrous creatine.

Conclusion

So, to sum it up, how much anhydrous creatine you should take per day depends on whether you're doing a loading phase or a maintenance phase, as well as factors like your body weight, activity level, and diet. If you're new to creatine, starting with the maintenance phase at 3 - 5 grams per day is a safe and effective way to go. If you're looking for quicker results, you can try the loading phase of 20 grams per day for 5 - 7 days.

As a supplier of anhydrous creatine, I'm here to help you make the best decision for your fitness goals. Whether you're a professional athlete or just someone looking to get in better shape, we've got high - quality anhydrous creatine that can support your performance. If you're interested in purchasing our products or have more questions about dosing and usage, don't hesitate to reach out. We're always happy to have a chat and help you find the right creatine solution for you.

References

• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Candow, D. G. (2017). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 14(1), 18.
• Balsom, P. D., Söderlund, K., Ekblom, B., & Hultman, E. (1994). Creatine supplementation: effects on muscle creatine stores and high - intensity cycling performance. Acta Physiologica Scandinavica, 150(3), 303 - 310.
• Harris, R. C., Soderlund, K., & Hultman, E. (1992). Elevation of creatine phosphate in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, 83(4), 367 - 374.