How Much Creatine Is in ABE? A Full Guide to the Dosage

January 10, 2026 •

3 min read

According to product specifications from Applied Nutrition, the standard powdered version of ABE contains 3g of creatine monohydrate per 12.5g serving. This specific dosage is a key ingredient, and understanding its role is crucial for anyone using the supplement for performance enhancement.

Quick Summary

A standard serving of ABE pre-workout powder provides 3g of creatine monohydrate. For optimal results, combining this with consistent daily intake is recommended to ensure muscle creatine stores are fully saturated.

Key Points

Creatine in ABE: The standard powdered ABE pre-workout contains 3 grams of creatine monohydrate per 12.5g serving.
Supplementing for Goals: The standard recommended daily intake is 3-5 grams; adding a further 2g of creatine to your regimen can maximize muscle saturation.
Creatine in Other ABE Products: Different ABE versions, such as the stimulant-free ABE Pump, may have different formulations, but often include 3g of creatine. The canned drinks typically do not contain creatine.
Consistency is Key: For maximum effectiveness, creatine should be taken consistently every day, not just on workout days.
Benefits of Creatine: Consistent creatine intake can lead to increased strength, power, muscle endurance, and faster recovery during high-intensity exercise.

Understanding the Role of Creatine in Your Workout

Creatine is one of the most researched and effective performance-enhancing supplements available. It helps to increase physical performance during short bursts of high-intensity exercise, such as weightlifting or sprinting. By regenerating adenosine triphosphate (ATP), the body's primary energy currency, creatine allows muscles to work harder and for longer before fatiguing. The benefits of consistent creatine supplementation include increased strength, enhanced muscle endurance, faster recovery, and potential muscle growth over time.

The Exact Creatine Dosage in ABE

So, how much creatine is in ABE? For the standard powdered version of Applied Nutrition's ABE (All Black Everything) pre-workout, the nutritional information confirms that each single 12.5g serving contains 3g of creatine monohydrate. This dose is a significant component of the overall formula, which also includes other key ingredients like Citrulline Malate, Beta-Alanine, and caffeine. It’s important to note that this applies to the powder; other variations, like the canned energy drink, may not contain creatine.

ABE Product Variations and Creatine Content

Applied Nutrition offers different versions of ABE, which can influence the creatine content. The ABE Pump, for example, is a stimulant-free version focused on enhancing muscle pumps. While some versions like the ABE Pump contain 3g of creatine, they serve a different primary purpose than the standard caffeinated powder. Therefore, always check the specific product label to confirm the ingredients and dosages, as they can vary between products like powders, gels, and canned drinks.

Comparison of ABE with Other Creatine Options

To help you decide if the creatine in ABE is sufficient for your needs, here is a comparison table outlining ABE's creatine dosage against other common scenarios.


Feature	ABE (Standard Powder)	ABE Pump (Stim-Free)	Standalone Creatine Monohydrate
Creatine per Serving	3g	3g	Typically 5g
Stimulants	Contains caffeine (200-250mg)	None	None
Key Purpose	All-in-one pre-workout, energy, focus, and pump	Pre-workout for pump and focus without stimulants	Isolated creatine intake for strength and muscle growth
Dosage Strategy	Single dose pre-workout, needs consistent daily use	Single dose pre-workout, consistent daily use recommended	Consistent daily intake, pre or post-workout

Is the 3g in ABE Enough?

The widely recommended maintenance dosage for creatine is 3-5 grams per day to keep muscle stores saturated. The 3g provided in a single serving of ABE is a substantial amount, but if you are a larger individual or want to maximize your intake, you might consider supplementing with an additional 2g of creatine on your training days to reach the 5g benchmark. Consistency is more important than timing, so for optimal results, you should ensure you are consuming creatine daily, even on rest days, to maintain full muscle saturation.

Consistency is More Important Than Timing

Many users focus heavily on whether to take creatine before or after their workout. However, studies show that consistency is the most important factor for maximizing muscle creatine levels. The goal is to saturate your muscles with creatine over time, which provides the energy benefits during your sessions. This is achieved by taking a daily maintenance dose of 3-5g, regardless of whether it's a training day or a rest day. The 3g in ABE can be your pre-workout dose on training days, and you can simply take an additional 2g of standalone creatine or ensure you're consuming enough from dietary sources on rest days.

Conclusion: Making the Most of Your ABE Supplement

In summary, the standard ABE pre-workout powder provides 3g of creatine monohydrate per serving, an effective dose for enhancing physical performance during high-intensity exercise. For users seeking the maximum clinically recommended dose of 5g, combining ABE with an additional 2g of standalone creatine is a simple way to achieve this. The most critical takeaway, however, is the need for consistent daily intake, rather than just relying on the pre-workout dose on training days. By understanding the creatine content and prioritizing daily consumption, you can ensure you are fully leveraging its performance-boosting benefits.

For more product details, consult the manufacturer's website: ABE Pre-Workout on Applied Nutrition UK

Disclaimer: This article is for informational purposes only. Consult a healthcare professional or registered dietitian before starting any new supplement regimen.

Frequently Asked Questions

For many, 3g is a sufficient daily dose, especially if your diet provides some creatine from meat and fish. However, for maximum benefits and full muscle saturation, the commonly recommended daily intake is 3-5g, so an additional 1-2g may be beneficial.

If your goal is to reach the higher end of the recommended daily intake (e.g., 5g), you can take an extra 2g of standalone creatine monohydrate in addition to your serving of ABE.

No. The standard ABE pre-workout powder contains 3g of creatine monohydrate, as do some other variations like the stim-free 'Pump' formula. However, the ABE canned energy drinks typically do not contain creatine.

It depends on your goals. ABE offers the convenience of combining a standard creatine dose with other ingredients like caffeine and beta-alanine. This can be simpler than buying multiple supplements, but some users prefer controlling their dosages individually.

No, a loading phase is not necessary. While it can speed up the saturation of muscle creatine stores, taking a consistent daily dose of 3-5g over a few weeks will achieve the same result without the potential stomach discomfort.

Yes. Some users prefer to take creatine separately to control the timing and dosage independently of their pre-workout. You can take a standard daily dose of 3-5g of standalone creatine and still use ABE for its stimulant and pump effects on training days.

For optimal results, consistency is more important than timing. Taking your ABE with its 3g of creatine before your workout is fine, but you should also maintain a daily intake, including on rest days, to keep muscle stores saturated.