Creatine & Protein FAQ

    Creatine and whey protein are effective supplements in your muscle and strength building journey. However, it’s important to have your muscle building diet and training program figured out before you focus on supplementation. These are some of the frequently asked creatine and whey protein questions and answers:


    Question: How much creatine should I take?

    Answer: Anywhere between 2.5 grams to 5 grams of creatine a day depending on your bodyweight. Stick to 5 grams of creatine a day. Taking more will not be effective since it will simply be excreted out.

    Question: Do I need to load creatine the first week taking 20 grams a day?

    Answer: You can do that if you want to; your muscles will saturate with creatine quicker. But it’s not necessary. If you stick to 5 grams a day your muscles will be fully saturated in a month. Either way is fine.

    Question: What is the best form of creatine?

    Answer: Creatine monohydrate is the most well researched and proven effective creatine available. There are other forms of creatine that you can look into but your best bet is creatine monohydrate.

    Question: When should I take creatine?

    Answer: Whenever you prefer taking it. The creatine you take in won’t have an immediate effect; it’s simply to keep your creatine stores filled in your muscles. So, timing doesn’t make a difference.

    Question: What should I take my creatine powder with?

    Answer: You can take it with whatever you want: plain water, juice, whey protein, pre-workout, flavored BCAA.

    Question: How long will creatine stay in my body?

    Answer: Supplemented creatine tends to stay in your body about 3-5 weeks.

    Question: I’m a beginner, should I use creatine?

    Answer: If you have a proper diet and training program set up then go ahead and start with creatine; it will accelerate your muscle building progress.

    Question: Am I experiencing cramps from taking creatine?

    Answer: Creatine can cause cramping if you’re not well hydrated. Make sure to drink sufficient amounts of water when taking creatine.

    Question: Should I use creatine when cutting?

    Answer: Yes, you should. Creatine does not bloat you if used properly and you’re hydrated. Creatine will help you maintain strength and volume in your muscles during your cut.

    Question: Should I cycle off creatine or is it safe to use continuously?

    Answer: Studies show that creatine is safe for medium to long term use so there’s no need to cycle off and on. But, use your discretion on this and check with your doctor if you experience any issues.

    Question: What will happen if I stop taking creatine?

    Answer: You will lose some strength and volume in your muscles.


    Question: How much whey protein should I take?

    Answer: Try to get majority of your quality proteins from your diet. I wouldn’t recommend getting more than 50 grams of daily protein from whey.

    Question: When is the best time to take whey protein?

    Answer: The good times to take whey protein are post-workout, pre-workout, breakfast and anytime you need to reach your daily protein numbers.

    Question: What’s the best type of protein?

    Answer: Without going into too much detail, 100% whey protein isolate is your best bet.

    Question: Should I use whey protein on off days when I don’t workout?

    Answer: It’s best to keep your daily protein intake the same on off and on days. So, whether you get your daily protein requirements on your off days from whey or other sources is up to you.

    Question: How much protein can my body absorb at one time:

    Answer: Your body is usually able to absorb around 40 grams of protein per meal.