What is the proper protocol to take Creatine?

For creatine, take 3-5g/day with your post-workout shake, hopefully within 30-60min (or with any meal on your non-training days). You will ideally take it 60+min away from caffeine as caffeine is a diuretic, causing you to lose water when you urinate (whereas creatine allows for water retention). This is to be taken daily to help keep your stores saturated.

Creatine is super safe to take long-term. It was previously thought that it was necessary to "cycle" creatine (taking it for an extended time, then cycling off of it). However, research shows that it's no longer necessary, especially at these lower dosages with plenty of hydration. Remember, we recommend consuming half your body-weight in ounces + 32oz on top...up to a max of 150oz/day. So a 200lbs person would drink 132oz/day. The only benefit to cycling comes with more of an intramuscular "pump" when bringing it back into the mix. 

For more in-depth research on creatine, it's usage, and scientific backing, visit this link here:

https://examine.com/supplements/creatine/

And for research supporting taking creatine POST-workout (as opposed to PRE-workout), visit the link below:

https://suppversity.blogspot.com/2015/05/lean-mass-advantage-of-post-vs-pre.html

-Dr. Anthony Balduzzi
Founder, The Fit Father Project

*DISCLAIMER: This information is not intended nor implied to be a substitute for professional medical advice. This FAQ content is for informational purposes only. See our full terms and disclaimer here. Always talk with your healthcare provider about any questions you may have.