Doctors generally recommend using 5gm of Creatine per dosage, but if you wonder how to measure Creatine without scoop, you can get all your answers below.
The modern lifestyle has forced many of us to shift to gyms for either passionate body-building goals or to maintain a healthy body. As more and more people are shifting toward gyms, many of them are also coming across questions about their diets and supplement intake.
In this article, we will be discussing the popular supplement creatine and its intake measurement.
What is Creatine, and Why is it Necessary?
Creatine is one of the most commonly used supplements for those who like to build muscle mass or are aiming for a heavier physique. It helps our body to enhance its muscles naturally without the help of extra protein.
Creatine is also seen as a replacement for protein shakes and powders as it also helps in muscle growth. Although the rate at which it works can be slower than the protein supplements,, its results stay much longer.
The muscles gained with the help of Creatine do not weaken with time, and with proper workout, the gained muscles only get enhanced with time.
What Is the Necessary Dosage of Creatine?
A dietician or a doctor usually recommends taking 5 grams of Creatine per dosage, but it may differ in some cases. Usually, beginners also start with 5 grams of Creatine per dosage, and it is safe to say that five gms are the ideal measurement for Creatine.
A beginner who has just begun working out can start by taking one to two dosages of Creatine daily. Most bodybuilders take four dosages of Creatine daily to help them increase their work output and gain easily.
You can take creatine with either plain water or milk as you like. It absorbs the water from the muscles to help them in their growth, so it is necessary to maintain a proper intake of water.
How Much Is a Teaspoon of Creatine
The powdery composition of Creatine makes it hard to measure, which in turn makes it difficult to understand how much to take. Usually, we all use a teaspoon to measure anything in the kitchen.
The teaspoons available in our house can hold around 3 grams of Creatine at once. When filled with other powders such as sugar or salt, a teaspoon usually contains 5 grams, but this doesn’t apply to Creatine because it has a higher density.
Fill the teaspoon and remove the top layer so that the Creatine will only fill the hollow spherical part of the teaspoon, and it will measure roughly 3 grams and no more than that.
You can use this method to take the same amount of Creatine daily, but usually, dieticians advise taking 5 grams which becomes hard to measure with teaspoons (because it’s not an exact multiple).
Taking the wrong dosage of Creatine for a long period can harm us in more than one way.
You might like to read: Why Does Creatine Make Me Feel Sick?
How Much Is a Tablespoon of Creatine:
Generally, a tablespoon is much bigger compared to a teaspoon and holds three times the volume of a teaspoon. A tablespoon can hold around 12 grams of Creatine if it is filled up to its brink.
We need to take a little less than one-half tablespoon of Creatine to get the required amount. Although measuring it may prove to be a little difficult so we would like to suggest you use an accurate spoon that comes with your creatine powder.
How Much are 5 Grams of Creatine Monohydrate?
As we all know, Creatine is available in many different forms in the market, but the most popular among them is Creatine Monohydrate. It is one of the safest supplements available in the market and has a very positive effect on the body.
Athletes whose primary focuses are weight lifting and other high-intensity workouts use Creatine to increase their resistance and output.
One teaspoon measures roughly 3 grams of creatine monohydrate, and its density is almost the same as other creatine powders. You can use about 1.5 times the volume of a teaspoon to get roughly 5 grams of creatine monohydrate in each dose.
What Do I Use To Measure Creatine:
Measuring Creatine can prove to be very tricky as there is rarely any spoon available on the market to measure powdery substances like Creatine.
If you are lucky, you will find a spoon that can measure the exact 5 grams needed in the packet of your Creatine. The spoons that the company provides us are specially made for measuring Creatine, and they gave us an accurate amount.
You can also try to use 1.5 times the volume of Creatine in a teaspoon to get around the 5 grams measurement. It may prove to be a little difficult at the beginning, but hopefully, as the day passes by, your accuracy will keep on increasing.
You might like to read: What Does Creatine Taste Like?
When Should Creatine Be taken For Best Results?
Creatine can be taken either before the workout or after that. But it has been found that for best results, Creatine should be taken after a workout to help the body grow at a higher rate.
It can be taken with any liquid, including water and juices.
A Few Final Words
As suggested above, the best way to measure your Creatine would be to use a 5-gram spoon that comes along with your supplement. If you did not get any such spoon as part of the packaging, 1.5 teaspoons should be a decent second way to measure the right amount of Creatine that you need.
We hope we would have been able to answer the questions that you might have been looking for. Keep reading for more interesting facts and secrets about diet and supplements.
If you have more queries or comments about Creatine usage, feel free to drop us a ping in the comments box below, and as always, we would love it if you could share the article with your social media and other groups for better coverage.