What is the best way to ingest creatine monohydrate, is it better to drink it alone ? Or with carbs and what carbs are better


The best way to take creatine monohydrate is based on several factors such as bodyweight and tolerance. Here is some knowledge from and other experts on creatine intake:

  • The dosage of creatine should be adjusted based on body weight. Individuals weighing around 185 to 250 pounds could take around 10 to 15 grams of creatine per day. Those weighing less might find 3 to 5 grams sufficient 1.
  • Some individuals might experience gastrointestinal distress and may need to take creatine with food or slowly ramp up the dosage to avoid discomfort 1.
  • Creatine monohydrate is generally the recommended form due to the extensive evidence supporting its effectiveness 2.
  • The timing of intake is not critical, suggesting that you can take creatine at any time of the day 3.

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  • Taking creatine with carbohydrates is not necessary, but it can be mixed with various liquids like water or protein shakes 1.

In summary, tailor your creatine intake to your body weight and tolerance. The ingestion of carbohydrates with creatine is not specifically mentioned, but mixing creatine monohydrate with liquids that suit your preference and dietary requirements is beneficial. Always consult with a healthcare professional before starting any new supplement regimen.