Creatine Cycles: How to Dose It Correctly

August 13, Mitarbeiter

Creatine Cycles: How to Dose It Correctly

When it comes to taking creatine, it's important to get the dosage right. By using creatine cycles one can maximize the effectiveness of the supplement and minimize possible side effects.

What is creatine?

Creatine is a natural substance found in the body that plays an important role in fueling muscles. It is often used as a dietary supplement to improve athletic performance.

Dosage Recommendations

The recommended dosage of creatine varies depending on the goal and individual needs. However, there are some general guidelines that can help determine the optimal dosage:

  • The loading phase: In the first 5-7 days, a higher dosage of about 20-25 g per day is recommended to quickly replenish the creatine stores in the muscles.
  • The maintenance phase: After the loading phase, a lower dosage of around 3-5 g per day is recommended to maintain creatine stores.
  • The break: After 8-12 weeks of use, it is recommended to take a break to relieve the body and avoid getting used to the supplement.

The importance of hydration

It is important to stay hydrated while taking creatine. Creatine can increase water absorption by muscles, so staying hydrated is essential. Drink at least 2-3 liters of water a day to avoid possible side effects such as cramps and dehydration.

side effects and risks

With the right dosage and intake of creatine, side effects are rare. Nevertheless, a few points should be observed:

  • Excessive dosage can lead to gastrointestinal discomfort, nausea and diarrhea.
  • It is recommended not to take creatine continuously for a long period of time to avoid possible long-term effects.
  • A doctor's consultation before taking creatine is advisable, especially if you have an existing health problem or are taking medication.


Getting the right dosage of creatine is critical to getting the desired effects and minimizing potential risks. Follow recommended dosing recommendations, stick to creatine cycles, and make sure to stay hydrated. If you are unsure or have any health concerns, it is always advisable to consult a doctor.

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