How Much Creatine Does Rory McIlroy Take? Unpacking His 20g Daily Dose

December 18, 2025 •

3 min read

Professional golfer Rory McIlroy has openly discussed his significant supplement regimen, revealing that he takes a high dose of 20 grams of creatine daily, split into two servings. This dosage is notably higher than the standard maintenance amount typically recommended for most athletes.

Quick Summary

Professional golfer Rory McIlroy consumes 20 grams of creatine monohydrate daily to enhance power, recovery, and cognitive function. He takes 10 grams before and another 10 grams later in the day. His routine is higher than typical guidelines but backed by research showing creatine's benefits for athletic performance and brain health.

Key Points

Dosage Details: Rory McIlroy consumes 20 grams of creatine daily, split into two 10g servings.
Performance Goals: He uses creatine to enhance explosive power, improve mental focus, and accelerate muscle recovery for optimal golf performance.
Elite vs. Average: McIlroy's high dosage is tailored to his elite-level demands and differs from the standard 3-5 gram daily maintenance dose recommended for most athletes.
Supplement Form: Like most athletes, McIlroy uses creatine monohydrate, the most researched and effective form.
Cognitive Benefits: McIlroy acknowledges the research on creatine's positive effects on brain function and mental resilience during long rounds.
Source of Information: McIlroy openly discussed his creatine intake during a round with fellow golfer Scottie Scheffler.

During a practice round conversation with fellow pro golfer Scottie Scheffler, Rory McIlroy revealed his supplement secret, famously dubbing creatine his “hit it further” juice. This candid admission brought significant attention to his fitness and nutrition regimen, showcasing how a top-tier athlete in a non-traditional power sport utilizes a well-researched supplement for performance gains. McIlroy's dosage and application offer a compelling case study for both golfers and general fitness enthusiasts.

Rory McIlroy's Specific Creatine Routine

McIlroy's protocol is straightforward but high in dosage. He reports taking 10 grams of creatine monohydrate before his workout and a second 10-gram dose at another point during the day, for a total of 20 grams. He justifies this approach by citing extensive research on the supplement's safety and effectiveness, including its benefits for mental function.

The Benefits of Creatine for Golfers

While most people associate creatine with bodybuilding and strength training, its benefits extend significantly to sports like golf where explosive power and mental clarity are crucial. For McIlroy, this translates directly to increased driving distance and mental fortitude over long, demanding rounds.

Enhanced Explosive Power: Creatine increases phosphocreatine stores in muscles, which helps regenerate ATP (adenosine triphosphate) during short, high-intensity bursts of activity. In golf, this means more explosive energy for a more powerful swing.
Improved Muscle Recovery: Intense training sessions and repetitive swings can put stress on a golfer's body. Creatine aids in faster muscle recovery by increasing glycogen storage, allowing for more consistent performance and training.
Boosted Cognitive Function: Emerging research suggests high doses of creatine can have a positive impact on cognitive performance, improving memory and resistance to mental fatigue. This is critical for maintaining focus and making clear decisions over an 18-hole round.
Neuromuscular Coordination: The supplement can support neuromuscular coordination, which leads to better control and stability throughout the golf swing.

Comparing McIlroy's Dosage to Standard Recommendations

McIlroy's 20g daily intake is significantly higher than the standard recommendation for most athletes. General guidelines typically suggest a smaller maintenance dose after an optional loading phase.

Creatine Dosage Comparison Table


Dosage Protocol	Daily Intake	Purpose	Target User	Notes
Rory McIlroy's Routine	20 grams (10g pre-workout, 10g later)	Maximize power, cognitive function, and recovery for high-demand athletic performance	Professional Golfer	Higher than average, based on individual needs and team recommendations.
Standard Maintenance	3-5 grams daily	Sustain elevated creatine stores in muscles for continuous benefits	General Athlete	Sufficient for most individuals to see benefits, without needing a loading phase.
Loading Phase	20-25 grams daily (split into 4-5 doses) for 5-7 days	Rapidly saturate muscles with creatine to expedite benefits	New Users/Athletes	Can cause temporary side effects like bloating in some individuals.

The Importance of Consistent Use

Consistency is key for creatine to work effectively. Whether following McIlroy's high-dose strategy or a standard maintenance dose, the goal is to fully saturate the muscles with creatine. The International Society of Sports Nutrition (ISSN) confirms that consistent daily intake, rather than a single large dose, is essential for maintaining elevated muscle creatine levels. This is why McIlroy splits his 20g dose throughout the day.

Creatine Monohydrate: The Gold Standard

When considering creatine, it is important to note that McIlroy uses creatine monohydrate, the most studied and scientifically-backed form of the supplement. Despite the availability of other forms, research consistently shows that creatine monohydrate is the most effective and reliable for performance enhancement.

Is Such a High Dose Necessary for Most People?

While McIlroy finds a high dose beneficial for his elite-level performance and demanding schedule, it's not a one-size-fits-all solution. For the average golfer or fitness enthusiast, a standard 3-5 gram maintenance dose of creatine monohydrate is often sufficient to achieve performance goals. As with any supplement, consulting with a healthcare professional before starting is always advisable.

Conclusion

In short, Rory McIlroy takes a high daily dose of 20 grams of creatine, strategically splitting it into two servings to fuel his rigorous training and demanding schedule. For the elite golfer, this supplement provides critical boosts in explosive power, recovery, and mental clarity, contributing to his success. While effective for his specific needs, most athletes can achieve excellent results with a standard, lower maintenance dose of 3-5 grams of creatine monohydrate daily. What is creatine? Potential benefits and risks of this popular supplement - Harvard Health

Frequently Asked Questions

Yes, Rory McIlroy has openly confirmed that he takes 20 grams of creatine daily, splitting his intake into two 10-gram doses: one before his workout and another at a different time during the day.

McIlroy takes a high dose to maximize the benefits of creatine for his demanding professional schedule. He seeks improved explosive power for his swing, better recovery from training, and enhanced cognitive function for maintaining focus during long rounds.

While creatine is considered safe for healthy individuals at standard doses, a 20-gram daily intake is considered high. The standard maintenance dose is typically 3-5 grams daily. High doses may cause temporary bloating or gastrointestinal issues, and consulting a doctor is recommended before starting a new supplement regimen.

Rory McIlroy uses creatine monohydrate, which is the most widely studied and proven form of the supplement. He often mixes it with a fruit drink.

For a professional golfer, creatine helps increase the strength and power needed for longer drives, supports faster muscle recovery from training and play, and potentially enhances cognitive function and focus during a round.

No, not all golfers take creatine, but it is becoming more common among elite athletes in the sport to gain a competitive edge. Rory McIlroy is one of the more vocal proponents, citing its benefits for power and focus.

The most common and temporary side effects of creatine are water retention leading to slight weight gain and potential bloating, especially during the loading phase. Gastrointestinal issues can occur with very high doses.

A creatine loading phase, typically 20-25g daily for 5-7 days, is not strictly necessary. It can speed up the saturation of muscles, but consistent daily intake of 3-5g will achieve the same saturation over a longer period.