What is the recommended dosage and timing for taking creatine?
Creatine is an amino acid compound that can enhance physical performance in high-intensity, short-duration exercises. The recommended dosage for creatine supplementation is 20 grams per day for 5 to 7 days, followed by a maintenance dose of 2 to 5 grams per day.

To maximize the absorption and benefits of creatine, it is best to take it with a meal, preferably one that is high in carbohydrates. Additionally, taking creatine in the morning and evening can help maintain consistent levels throughout the day. Remember to stay hydrated, as consuming creatine can increase water retention in the body.
Creatine is typically taken in a 5-gram serving, which is the equivalent of 1 teaspoon. The recommended dosage is 3-5 grams per day, divided into 2-3 servings. It is best to take creatine with a meal or snack, as it can help increase absorption. You can also take creatine pre or post-workout, depending on your goals and preferences.

When starting creatine supplementation, it's common to use a loading phase, where you take a higher dosage (20-25 grams per day) for the first 5-7 days. After the loading phase, you can maintain a lower dosage to maintain creatine levels in your muscles.