How Many Teaspoons Of Creatine Should I Take Everyday?

Are you into increasing muscle mass or improving performance during exercise? Then creatine can be the right option for you. You can get it from red meat and seafood. But there is no harm in getting a few scoops of creatine powder.

But how many teaspoons of creatine should I take every day?

The optimum amount of creatine for you is 1 teaspoon or 5 grams. According to the professional trainers, there is no loading phase for creatine. So you don’t have to load up the body with extra creatine.

However, there are different opinions among health enthusiasts and bodybuilders about the optimum amount of creatine per day. Let’s get familiar with them and try to get what makes sense.

How Many Teaspoons Of Creatine Should I Take

Creatine is excellent for enhancing strength, muscle size, and endurance. However, too much of it will have a detrimental effect on your body. Too much creatine can be fatal if you have a pre-existing kidney problem.

There was a myth about creatine called the loading phase. It means you need to load up your body with extra creatine for the first 5 days. The phase requires you to take 20 to 25 grams of creatine daily.

However, this has been proven ineffective and, to some extent, problematic. Creatine does not build up inside your body. It instantly filters through your kidney, so there is no point in loading it at high volume.

So, how many teaspoons of creatine a day?

Well, one teaspoon or 5 grams of creatine scoop per day should give you the desired result if you complement it with adequate exercise. You may find in some forums about 10g of creatine daily, but that would be too much for your body.

Using a digital weighing scale will be the best bet, as the cups, spoons, or scoops are all estimated. You will need a precise measurement for an effective outcome.

What Happens In Creatine Overdose

As creatine is pretty safe for your body, its overdose won’t create any fatal effects. However, you may suffer gastrointestinal distress and cramping from the overdose.

Studies have found that up to 10 grams per day for around 300 days haven’t created any significant negative impact. But, those who went through this higher dose have lost crucial lean muscle.

The overdose, in some instances, has enhanced water mass by up to 55%. As a result, you won’t feel any changes in body mass during a creatine overdose. If you want to dive deeper, here is your chance.

Creatine Not Dissolving In Water: Is It True

how many teaspoons of creatine should i take

If you mix creatine powder with cold water, it will not dissolve. However, the powder dissolves easily in warm water. So, before you ask does creatine dissolve in water, try warm water in your gym flask.

You can also put creatine in orange juice and other beverages. The presence of sugar inside the juices will help creatine dissolve instantly. However, the liquid is not warm.

Any sugary beverage helps your body absorb creatine. It’s the insulin that allows creatine absorption. Insulin generates in your body with the intake of sugary substances.

Is It Safe Taking Creatine Without Workout

Yes, it’s absolutely safe to take creatine if you don’t do the workout. Creatine does not contain any calories, so it will not impact your fat metabolism. You can easily take 1 teaspoon of creatine even though there is no plan of hitting the gym.

If you are a vegan, adding creatine to your diet will add some extra health and cognitive benefits. A vegan diet does not contain that much creatine so you can consume it as a supplement.

You will get more DHT while consuming creatine. Creatine converts testosterone into DHT and offers a more masculine body. It is obvious that a molded body will look more toned if you work out. However, it’s unnecessary if you don’t want to do any.

So if someone still asks can you take creatine without working out, simply tell them yes.

Can You Take Fat Burner And Creatine

Thermogenic Fat Burners like Burn-XT help to enhance metabolism and suppress appetite. This way, the fat burner inhibits fat accumulation.

It is recommended not to take creatine with any fat burner. Fat burners melt fat and mix it with your body water. Eventually, you will lose some extra water while using a fat burner.

As creatine will require a lot of water to be activated and compelling, the combination of creatine and fat burner can have a detrimental effect on your water level. 

Can You Take Creatine With Whey Protein And Milk

Yes, you can, but there are no additional benefits. Nevertheless, some studies say the lactose and simple carbs in the milk help your body absorb creatine easily.

If you are not lactose-intolerant, there is no harm in supplementing creatine with milk or whey protein powder. Like milk, whey protein is also a dairy product, so it will not impact your health.

Have you ever thought about creatine in overnight oats? Well, this oat-creatine mixture can be an excellent idea to add this muscle-building supplement with one of the healthiest options in your pantry.

You can have some excellent benefits from creatine oatmeal mixed with milk.

Can You Snort Creatine

What happens if you snort creatine? Nothing significant. Creatine is typically bio-synthesized by your liver and kidneys. If you bypass them, the effect will be counterproductive.

Snorting ensures rapid ingestion of chemicals into the bloodstream to get a quicker impact. But you already know that bypassing first-pass metabolism won’t be practical for creatine.

Thus, you can sniff creatine but don’t expect any impact. While you are searching for how many teaspoons of creatine I should take, don’t consider the sniffing portion.


Is a teaspoon of creatine 5 grams?

It’s not always true. As these measurements are speculative, you need a precise measure to tell if 5 grams of creatine is 1 teaspoon. Typically, 1 teaspoon is believed to be equal to 5 grams.  I am sure you know how many grams of creatine is in 1 tablespoon now.

Can I take 20g of creatine at once?

Yes, you can 20 g of creatine at two  10 g intakes throughout the day. Nevertheless, it is recommended that you decide the amount per day based on your body type, endurance, and diet.

How do you know if creatine is working?

If you can exercise more after taking creatine for a few days, you can tell that the creatine is working. The supplement enhances your muscle gain and increases strength. So it’s not rocket science to realize whether the creatine is working.


Are you still concerned about how many teaspoons of creatine I should take? I think it’s time to settle down. The 5 grams of creatine can give you the most effective result.

If you want, you can take more creatine every day. But make sure you know the consequences very well. Besides, the impact can vary according to your body type, exercise frequency, and diet.

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