What can be better than creatine to boost muscular mass, strength, and power? But will taking more than 3 to 5g increase my improvement a thousand times more? Can I take 20g of creatine at once?
You should not take 20g of creatine at once, as it would be too much for your body to absorb and break down. A study suggested that taking too much creatine at once (10g or more) can lead to gastrointestinal distress and an increased risk of diarrhea, stomach upset, and belching.
Read to learn more about the impact of taking 20g of creatine at once.
Can I Take 20g of Creatine at Once?
You should not take 20g of creatine at once as it will cause several adverse effects. Your body can absorb a certain amount of creatine, and this vast amount in a single sitting will be too much to absorb and break down. It can lead to stomach discomfort, bloating, belching, diarrhea, nausea, etc.
Now you may argue that the loading phase recommends 20g of creatine a day.
While the loading phase involves taking 20 to 25 grams of creatine daily, it doesn’t suggest taking them all at once. Rather, the dosage must be divided throughout the day (4-5 times) to ensure that your muscles get a continuous supply of creatine.
Moreover, taking 20g of creatine on a single shot is futile as your body will discharge the excess through urination.
Consequences of Taking 20g of Creatine All at Once Daily
20g of Creatine taken at once is a very large dose. So, what happens when you take excess creatine? – various unwanted reactions.
When you take too much creatine, your body can’t digest all. It draws water from intestinal walls, removing the excess through the bowels. It causes diarrhea.
Besides, you can encounter other issues like stomach cramps, belching, bloating, nausea, etc.
Dehydration and Muscle Cramps
Creatine causes intercellular water retention, drawing water into your cell by osmosis. So, if you don’t drink enough water, it may cause dehydration and muscle cramps.
However, studies suggest that creatine doesn’t cause dehydration. But drinking enough water while on creatine is crucial to hydrate your body.
Discover the link between creatine and hydration levels.
Kidney And Liver Damage
Studies show that taking creatine supplements doesn’t cause renal disease, but excessive amounts may negatively impact the kidney and liver. Creatine converts into creatinine, a waste product your kidney filters from the blood.
Taking 20g at once will produce more creatinine than your kidney can cleanse. It can affect your kidney function.
On the other hand, some evidence supports the idea that taking large quantities of Creatine can harm the liver. Even though it’s unlikely, the danger can rise if you take a high dose all at once.
Learn the effect of creatine on the liver.
A study shows that the concentration of DHT increased by 56% after creatine loading for 7 days. DHT, or dihydrotestosterone, is an androgen hormone that can shorten the hair growth phase and shrink the hair follicles around your hairline and scalp. So, when you take too much creatine, your DHT increases and causes hair loss.
What is the Recommended Creatine Dosage?
The suggested creatine dosage varies according to a person’s weight, gender, and activity objectives. The recommended daily intake is between 3 and 5 grams, sufficient to saturate the muscles with creatine.
To immediately fill the muscles with Creatine, you can opt for a loading phase for the first 5-7 days, consuming 20–25 grams divided into 4-5g 4 to 5 times a day. The study suggested that this way, you can maximize your muscle stores of creatine by up to 40% with improved strength, power, and performance.
After the loading phase, you have to shift to a maintenance dosage of 3-5 grams per day after the loading period.
However, opt for a lower 3g of creatine for 28 days if you want to skip the loading. This regime can also provide the same result similar to the loading phase.
If you’re a beginner at creatine supplementation, start with a smaller dosage and slowly increase the amount to loading. This way, you can avoid side effects like dehydration, bloating, diarrhea, etc.
Most importantly, consult a physician or a professional before starting creatine. The right dose can help you achieve better muscle gain, strength, and performance, whereas an overdose can lead to severe consequences.
What to Do If You’re Already Taking 20g of Creatine at once daily?
The suggested daily intake of 3-5g of Creatine is far lower than 20g of Creatine all at once. But, remember that rather than a single incident of taking too much, the adverse effects are often linked to long-term use of high doses of Creatine.
Here are some measures you can take for intaking too much creatine.
- When taking 20g of Creatine at once, one should concentrate on remaining hydrated by consuming lots of fluids. It will help prevent dehydration and other adverse effects of high creatine doses.
- You can skip taking further creatine supplements to give the body time to metabolize the extra Creatine. Eventually, your body will eliminate the extra Creatine through the urine, which may take a few hours or even days.
- You should get medical help immediately if you have any alarming symptoms, such as extreme dehydration, kidney pain, or muscular cramps. However, the symptoms brought on by a single large dose of Creatine typically go away on their own as the body eliminates the excess Creatine.
Can a Teenager Take 20g of Creatine?
Even though Creatine is a well-liked supplement among athletes and bodybuilders, it’s crucial to remember that there is little information on the effects of creatine on teenagers.
According to the American Academy of Pediatrics (AAP), teens without athletic work should not take creatine for long-term consequences. They recommended only athletes under 18 take the supplement with a doctor’s consultation. And the dose must be suitable for them to absorb.
So, it is not suggested that a teenager take such a large amount of Creatine, like 20g at once. Instead, they can take foods high in creatine to fulfill their daily requirements.
Learn the drawbacks of taking creatine under 18.
Can I Take 10g Of Creatine At Once?
10g of creatine is a large dose that you should not take at once. Taking such an excessive dose can lead to several adverse effects like dehydration, muscle cramp, bloating, kidney disease, etc.
The recommended dose for most people is 5 grams of creatine daily. It’s enough to enhance muscle and exercise performance. They may take 10g daily but divide the total amount through the day.
Can I take 20g of creatine at once? No, you shouldn’t.
20g of creatine is a large amount that you should not consume at once. Your body may not digest and break down this excess amount, leading to several adverse effects.
So, maintain the recommended dose suitable for you and boost your performance safely.
For more on healthy supplementation, visit our blogs.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.