Creatine Proper use of supplements and others - #10947
Hello Doctor, I am an athlete and a runner. I usually do two intense workouts per day (morning and evening). Currently, I have started using Creatine Monohydrate and Electrolyte supplements. Morning (post-workout): Creatine Monohydrate 3 g with glucose. Evening (post-workout): Electrolytes. After dinner (1–2 hours later): Creatine Monohydrate again, around 1–2 g with water. I want to confirm: 1. Is this supplementation schedule safe and effective for me as a runner doing two workouts daily? 2. Should creatine be taken once daily or is splitting the dose (morning + evening) better? 3. Is it okay to take creatine with glucose in the morning and plain water at night? 4. Can I also take creatine mixed with water at the same time as eating dinner instead of waiting 1–2 hours? 5. Any advice on correct dosage, hydration, or timing to avoid side effects?
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Doctors’ responses
Runner’s tip: Creatine can cause ~0.5–1.5 kg water weight gain in the first weeks not fat, but intracellular water. For long-distance races where body weight matters, plan supplementation so this adaptation happens well before competition.
Creatine Monohydrate is safe for healthy athletes when taken at recommended doses (3–5 g/day)
Once-daily creatine (3–5 g) is enough to maintain muscle saturation after the first 2–4 weeks of use. Splitting into 2 smaller doses (e.g., 2 g morning + 2 g evening) can reduce the chance of mild stomach discomfort and may help keep levels more stable if training twice a day. For you, splitting is fine but not necessary it’s a personal tolerance choice.
Taking creatine with carbs (like glucose) may slightly increase uptake due to insulin spike, but the effect is small if your muscles are already saturated. Morning with glucose = fine. Night with plain water = also fine. No harm in mixing methods. You can absolutely take creatine with dinner — there’s no need to wait 1–2 hours. In fact, taking it with a mixed meal (carbs + protein) can improve uptake. The “empty stomach” rule is not necessary for creatine.
Maintenance: 3–5 g/day total (doesn’t need to change for double sessions). No need for “loading phase” if already using creatine.
1 Safe — creatine monohydrate is one of the most researched supplements, and it’s generally safe for healthy individuals when taken in proper doses with adequate hydration
2) Standard maintenance: 3–5 g/day total
For most athletes, once daily is enough — creatine accumulates in muscles over time and doesn’t need multiple doses for effect.
Splitting the dose (e.g., 2 g AM + 2 g PM) can help reduce stomach discomfort if you’re sensitive, and since you train twice daily, it’s fine to split — just make sure the total is within 3–5 g/day.
No performance benefit from splitting vs once daily — it’s more about GI comfort
3) Taking creatine with carbs (like glucose) may slightly improve muscle uptake via insulin, but the effect is small unless taken right after training with carbs + protein.
4)You can absolutely take it with dinner — there’s no need to wait.
In fact, taking creatine with a meal (containing carbs/protein) might help absorption a bit.
5) Dosage: Stick to 3–5 g/day (no need for “loading” if you’ve already been using it; loading is optional — 20 g/day split into 4 doses for 5–7 days only when starting).
Hydration: Increase water intake by at least 500–700 mL/day extra while on creatine. For you as a runner doing double sessions, aim for 3–4 L/day total, adjusting for sweat loss.
Timing: Take it daily at roughly the same times — after your workouts
Take creatine with carb plus protein as it helps in recovery
Hello dear Please be advised See although the dose is safer but still i suggest you to please go for natural products No doubt creatinine is a good muscle builder but later it causes generalised weakening , bloating and acne chances I suggest you to please rely on below products Grams, tofu ( chees) and eggs if you are not vegetarian Whey protein is also a good substitute See i have explained as per my clinical experience. However if you are in doubt you can consult dietician about the creatinine safety for log term use Regards
Your supplementation routine seems quite common for athletes, but let’s address each point to ensure you’re using creatine safely and effectively. Creatine Monohydrate is generally safe and effective for athletes like yourself, promoting muscle energy production and aiding in recovery when used correctly. Regarding your first question, taking creatine twice a day is often beneficial if your total daily intake is around 3-5 grams. Consuming doses of 3g in the morning and 1-2g in the evening post-workout aligns well with common practice. Also, splitting to take advantage of your body’s response to workouts can be effective. However, this mostly depends on personal preference and digestive tolerance. So, if you’re comfortable with it, it’s fine. Taking creatine with glucose could potentially improve absorption since insulin can help shuttle creatine into muscle cells. It’s okay to take it with water at night, though—ideally, with a small food intake, improving muscle uptake is enough. About timing with dinner, you can pair it with or soon after your meal if convenient. Waiting is unnecessary unless digestive discomfort arises. Ensure adequate hydration, as creatine may increase fluid demands. Drinking enough water throughout the day helps avoid cramps or dehydration-related effects. Creatine’s common dose is around 3-5 grams daily; what you’re doing is reasonable. Adjust if needed by watching response—lethargy or bloating might indicate the need to tweak your intake or timing. Always monitor how your body reacts whether you’re on or off creatine to adjust accordingly, ensuring other factors are considered like overall diet, sleep, and recovery strategies too.
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