What is the recommended daily creatine (creatine monohydrate) dosage for muscle gain?

Recommended Daily Creatine Dosage for Muscle Gain

For optimal muscle gain, creatine supplementation should follow a loading phase of ~20 g/day (divided into four equal daily doses) for 5-7 days, followed by a maintenance phase of 3-5 g/day (single dose) for the duration of the supplementation period. 1

Evidence-Based Dosing Protocol

The British Journal of Sports Medicine (2021) provides clear guidelines for creatine supplementation to enhance muscle growth and performance:

Loading Phase:

• Dosage: ~20 g/day
• Administration: Divided into four equal doses (5g four times daily)
• Duration: 5-7 days
• Purpose: Rapidly saturates muscle creatine stores

Maintenance Phase:

• Dosage: 3-5 g/day
• Administration: Single daily dose
• Duration: For the duration of desired supplementation
• Alternative: Lower dose approaches (2-5 g/day) for 28 days may avoid the associated increase in body mass

Mechanism of Action

Creatine supplementation works by:

• Increasing muscle creatine stores
• Enhancing the resynthesis of phosphocreatine
• Improving high-intensity repeated sprint performance
• Supporting training capacity and chronic adaptations (muscle strength, power, and lean body mass)

Optimizing Absorption

To maximize creatine uptake:

• Take with a mixed protein/carbohydrate source (~50g of protein and carbohydrate)
• This enhances muscle creatine uptake via insulin stimulation 1

Benefits for Muscle Gain

Creatine supplementation has been shown to:

• Enhance training capacity
• Improve chronic training adaptations
• Increase muscle strength and power
• Increase lean body mass
• Support brain function

Potential Side Effects

While creatine is generally safe when following appropriate protocols, be aware of:

• Potential for 1-2 kg body mass increase after creatine loading (primarily water retention)
• Return to baseline levels takes approximately 4-6 weeks following cessation of supplementation

Common Pitfalls to Avoid

1. Skipping the loading phase: While not strictly necessary, the loading phase accelerates muscle creatine saturation
2. Inconsistent dosing: Regular daily intake during maintenance phase is important
3. Inadequate hydration: Ensure sufficient water intake when supplementing with creatine
4. Using alternative forms: Creatine monohydrate is the most studied and effective form

Special Considerations

• For those concerned about weight gain, lower dose approaches (2-5 g/day for 28 days) may help avoid the associated increase in body mass
• Creatine supplementation may also support muscle glycogen resynthesis when 20g (5g dose on four occasions) is taken beginning on the same day of fatiguing exercise

Remember that creatine supplementation works best when combined with appropriate resistance training and adequate protein intake to maximize muscle growth potential.