Daily Recommended Intake of Creatine
For optimal benefits, the recommended daily intake of creatine monohydrate is 3-5 grams per day (or 0.1 g/kg of body weight per day) for maintenance dosing. 1
Dosing Protocols
Standard Protocol
- Loading phase: 20 grams per day divided into four equal doses (5g four times daily) for 5-7 days
- Maintenance phase: 3-5 grams per day as a single dose 1
Alternative Protocol
- Without loading: 3-5 grams daily for 28+ days
- This approach avoids the weight gain sometimes associated with the loading phase but takes longer to fully saturate muscle creatine stores
Mechanism of Action
Creatine supplementation increases muscle creatine stores, which enhances:
- Phosphocreatine resynthesis
- High-intensity repeated sprint performance
- Training capacity
- Muscle strength and power development
- Lean body mass 1
Evidence-Based Benefits
Creatine supplementation has been shown to:
- Improve high-intensity exercise performance
- Enhance repeated sprint ability
- Support muscle growth when combined with resistance training
- Potentially support brain function 1
Special Considerations
Timing and Co-ingestion
- Concurrent consumption with a mixed protein/carbohydrate source (approximately 50g of protein and carbohydrate) may enhance muscle creatine uptake via insulin stimulation 1
Form of Creatine
- Creatine monohydrate is the most studied and effective form
- Other forms have not consistently shown added benefits
Safety Profile
- Creatine is generally well-tolerated at recommended dosages
- The most common side effect is a transient increase in body mass (1-2 kg) after the loading phase due to water retention 1
- No significant negative health effects have been reported following appropriate protocols
Common Pitfalls to Avoid
- Excessive dosing: Taking more than the recommended amount does not provide additional benefits and may increase the risk of side effects
- Inconsistent supplementation: For optimal results, creatine should be taken daily, not just on workout days
- Poor quality products: Choose pharmaceutical-grade creatine monohydrate from reputable manufacturers
Practical Application
For an average 70kg individual:
- Maintenance dose: 3-5g daily (0.1g/kg = 7g would be upper limit)
- Loading dose (if desired): 20g daily (5g four times daily) for 5-7 days
Following these evidence-based guidelines will help maximize the benefits of creatine supplementation while minimizing any potential side effects.