Dr. Darren Candow

So I would say if you're taking five grams, take about two and a half grams in the morning.

Wait at least six hours and two and a half grams later.

Also take it with food.

So I put, I have for breakfast, I'm sort of boring, but I take Greek yogurt.

collagen protein whey protein blueberries and i usually put 10 grams of creatine in my yogurt but some people can't so if you want you want to put two and a half grams there but if you want to start as low as three grams one and a half in the morning one and a half in the evening or you could do one and a half in the morning another one half with lunch with food seems to increase the absorption because the insulin from carbohydrates and or some of the effects of fat uh

The most times is when people just drink it with water.

I find that's where they get the GI tract irritation, just because it's going through the GI tract quickly, taking water with it.

But with food, whenever we tell people that, they say it all went away.

Kind of both.

It's almost from a consistency perspective.

But there was a study done in 2003 where they showed smaller, more frequent dosages were better than a super large 20 gram bolus dose.

So it's almost like this retention idea.

But taking multiple 1.5 gram dosages or whatever might not be feasible on a daily basis.

But

you know, a quarter of a teaspoon, two and a half grams, whichever, that would get your body used to it, then slowly titrate up.

So the best way I usually tell people is start with three grams, one and a half morning and evening, then move it up to five, two and a half, then move it up to nine.

But then I say three, three, and three.

Then eventually you're sort of getting tolerated.

It's like caffeine, starting with a small coffee and working up to a large.

Your body gets used to it, and then there's more in circulation.