Creatine is one of the most researched supplements in existence, but the two questions people actually search for, how much and when, don't get a straight answer nearly often enough. Here's what the research says.
Jump to:
- How much creatine should you take?
- Do you need to "load"?
- When's the best time to take it?
- Creatine dosage & timing FAQs
How Much Creatine Should You Take?
The standard, well-established maintenance dose is 3-5g per day, taken consistently.1 That's the number backing essentially every major creatine study and the dose Beast's own creatine is built around, one scoop, once a day, no complicated protocol required.
Do You Need To "Load"?
Loading, taking a higher dose (typically around 20g per day, split into smaller servings) for 5-7 days before dropping to a maintenance dose, saturates your muscle creatine stores faster.1 It's not required. Taking the standard 3-5g daily dose gets you to the same fully saturated endpoint, it just takes closer to 3-4 weeks instead of a week. If you're not in a rush, skipping the loading phase and going straight to a daily 3-5g dose works just as well.
When's The Best Time To Take It?
Because creatine works by saturating your muscle stores over time rather than acting acutely in a single session, consistency matters more than precise timing. Taking it at the same time every day, whether that's with breakfast, alongside your post-workout WHEY shake, or before training, is what actually drives results. If you want a specific window to default to, post-training alongside a source of protein and carbohydrate is a sensible, simple habit to build.
Creatine Dosage & Timing FAQs
Eddie's take: "Creatine's one of the few supplements where the simple version is also the correct version. One scoop, every day, same time if you can manage it. Overthinking it is the only mistake most people make."
Beast Creatine and BIG D
100% Pure Micronised Creatine Monohydrate -...
60 Servings£9.99
The most researched supplement on the planet. 100% of it.
Beast Pharm Creatine is 100% pure 200 mesh micronised creatine monohydrate. Nothing else. No proprietary blend. No filler. No reason to add anything, because nothing needs adding.
Each scoop is a full 5g efficacious dose. Most brands charge full price for 3g and call it a serving. Beast doesn't. Ultra-fine particle size, clean dissolution, proven to increase strength, power, and endurance in study after study.† A daily staple for Eddie Hall himself.
Creatine works through daily saturation. Take it every day, training day or not.
†Consuming at least 3g of creatine daily increases physical performance in successive bursts of short-term, high-intensity exercise.
Directions
Mix 1 scoop (5g) with 250ml to 350ml of water.
Consume 1 serving per day. Do not exceed recommended dosage.
Ingredients
100% Micronised Creatine Monohydrate.
NET WT. 300g No artificial colours.
Warnings
Please consult your physician prior to use (especially if you have a medical condition). Not recommended for anyone under the age of 18. Do not take this product if you are pregnant or breast feeding. If you are taking any medication consult your doctor before taking this product. Do not exceed the suggested use. Keep out of the reach of children. This product is not intended to diagnose, treat, cure, or prevent any disease or illness. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.
Allergens
Manufactured in a facility that processes celery/celeriac, crustaceans, fish, milk, mustard, peanuts, soya, gluten, egg, lupin, molluscs, nuts, sesame and sulphur dioxide.
Delivery
All UK orders are shipped using a 1-2 working day service.
Free Tracked 24 shipping is available on all orders over £25, for orders under £25 shipping is charged at £4.99
Orders placed before 1pm on weekdays are shipped the same day.
Orders placed at weekends and bank holidays will be processed on the next working day.
Europe - Please allow 5 - 10 business days for delivery. Orders under 150 EUR - including shipping costs - will not incur any customs or VAT charges.
Rest of the World - Please allow 7 - 14 business days for delivery.
DHL EXPRESS WORLDWIDE - 1 - 3 business days.
All orders are shipped tracked - a tracking link will be provided in your shipping confirmation email.
Additional Charges
Customers may incur VAT charges and Customs Duty specific to their country. The buyer assumes responsibility for any importation costs. If customs and duty fees imposed by your country are not paid, we cannot accept responsibility for the items. It is essential to familiarize yourself with your country's regulations regarding the importation of goods. If an item is confiscated due to regulations, we are not liable, and any resulting charges will be the customer's responsibility. For information regarding return shipping costs, please refer to our Refund Policy.
100% Pure Micronised Creatine Monohydrate -...
100 Servings£18.99
£19.99
The most researched supplement on the planet. 100% of it.
Beast Pharm Creatine is 100% pure 200 mesh micronised creatine monohydrate. Nothing else. No proprietary blend. No filler. No reason to add anything, because nothing needs adding.
Each scoop is a full 5g efficacious dose. Most brands charge full price for 3g and call it a serving. Beast doesn't. Ultra-fine particle size, clean dissolution, proven to increase strength, power, and endurance in study after study.† A daily staple for Eddie Hall himself.
Creatine works through daily saturation. Take it every day, training day or not.
†Consuming at least 3g of creatine daily increases physical performance in successive bursts of short-term, high-intensity exercise.
Directions
Mix 1 scoop (5g) with 250ml to 350ml of water.
Consume 1 serving per day. Do not exceed recommended dosage.
Ingredients
100% Micronised Creatine Monohydrate.
NET WT. 500g No artificial colours.
Warnings
Please consult your physician prior to use (especially if you have a medical condition). Not recommended for anyone under the age of 18. Do not take this product if you are pregnant or breast feeding. If you are taking any medication consult your doctor before taking this product. Do not exceed the suggested use. Keep out of the reach of children. This product is not intended to diagnose, treat, cure, or prevent any disease or illness. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.
Allergens
Manufactured in a facility that processes celery/celeriac, crustaceans, fish, milk, mustard, peanuts, soya, gluten, egg, lupin, molluscs, nuts, sesame and sulphur dioxide.
Delivery
All UK orders are shipped using a 1-2 working day service.
Free Tracked 24 shipping is available on all orders over £25, for orders under £25 shipping is charged at £4.99
Orders placed before 1pm on weekdays are shipped the same day.
Orders placed at weekends and bank holidays will be processed on the next working day.
Europe - Please allow 5 - 10 business days for delivery. Orders under 150 EUR - including shipping costs - will not incur any customs or VAT charges.
Rest of the World - Please allow 7 - 14 business days for delivery.
DHL EXPRESS WORLDWIDE - 1 - 3 business days.
All orders are shipped tracked - a tracking link will be provided in your shipping confirmation email.
Additional Charges
Customers may incur VAT charges and Customs Duty specific to their country. The buyer assumes responsibility for any importation costs. If customs and duty fees imposed by your country are not paid, we cannot accept responsibility for the items. It is essential to familiarize yourself with your country's regulations regarding the importation of goods. If an item is confiscated due to regulations, we are not liable, and any resulting charges will be the customer's responsibility. For information regarding return shipping costs, please refer to our Refund Policy.
BIG D - Daily Saturation Formula
30 Servings£34.99
Creatine. Evolved.
Beast BIG D is the daily saturation formula. 200 mesh creatine monohydrate plus five additional clinical-grade ingredients in one scoop. Same daily habit as plain creatine. Six times the formula.
Peak ATP® delivers ATP directly, not a precursor. Wellmune® protects immune health during hard training blocks. AstraGin® maximises absorption of everything else. Beta-Alanine extends endurance. Betaine Anhydrous supports power output.
The daily non-negotiable. Developed and approved by Eddie Hall, World's Strongest Man.
WARNING: BIG D will likely produce a temporary tingling sensation. That's Beta-Alanine paraesthesia, harmless, well-documented, and proof the formula is working. It fades with consistent use.
†Consuming at least 3g of creatine daily increases physical performance in successive bursts of short-term, high-intensity exercise.
Directions
Mix 1 scoop (13g) with 500ml to 750ml of water.
Consume 1 serving per day. Do not exceed recommended dosage.
Ingredients
Creatine Monohydrate, Beta Alanine, Betaine Anhydrous, Adenosine 5'-triphosphate (as Peak ATP®) Bakers Yeast Beta Glucan Saccharomyces cerevisiae (as Wellmune®), Astralagus membranaceus Extract (root) (as Astragin®) Flavouring, Citric Acid, Sweetener (Sucralose).
NET WT. 390g. No artificial colours.
Warnings
Please consult your physician prior to use (especially if you have a medical condition). Not recommended for anyone under the age of 18. Do not take this product if you are pregnant or breast feeding. If you are taking any medication consult your doctor before taking this product. Do not exceed the suggested use. Keep out of the reach of children. This product is not intended to diagnose, treat, cure, or prevent any disease or illness. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.
Allergens
Manufactured in a facility that processes celery/celeriac, crustaceans, fish, milk, mustard, peanuts, soya, gluten, egg, lupin, molluscs, nuts, sesame and sulphur dioxide.
Delivery
All UK orders are shipped using a 1-2 working day service.
Free Tracked 24 shipping is available on all orders over £25, for orders under £25 shipping is charged at £4.99
Orders placed before 1pm on weekdays are shipped the same day.
Orders placed at weekends and bank holidays will be processed on the next working day.
Europe - Please allow 5 - 10 business days for delivery. Orders under 150 EUR - including shipping costs - will not incur any customs or VAT charges.
Rest of the World - Please allow 7 - 14 business days for delivery.
DHL EXPRESS WORLDWIDE - 1 - 3 business days.
All orders are shipped tracked - a tracking link will be provided in your shipping confirmation email.
Additional Charges
Customers may incur VAT charges and Customs Duty specific to their country. The buyer assumes responsibility for any importation costs. If customs and duty fees imposed by your country are not paid, we cannot accept responsibility for the items. It is essential to familiarize yourself with your country's regulations regarding the importation of goods. If an item is confiscated due to regulations, we are not liable, and any resulting charges will be the customer's responsibility. For information regarding return shipping costs, please refer to our Refund Policy.
References
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
This article is for informational purposes and is not medical advice. Consult a healthcare professional before starting any new supplement, particularly if you have an existing health condition, are pregnant or breastfeeding, or are under 18.