What is the recommended creatine (creatine monohydrate) dosage for a workout regimen?

Creatine Monohydrate Dosage for Workout Regimen

For workout supplementation, use a loading phase of 20 g/day divided into four 5-gram doses for 5-7 days, followed by a maintenance dose of 3-5 g/day as a single daily dose. 1, 2

Loading Phase Protocol

The loading phase rapidly saturates muscle creatine stores and should be implemented as follows: 1, 2

• Dose: 20 g/day divided into four equal 5-gram doses 1, 2
• Duration: 5-7 days 1, 2
• Expected outcome: This increases total muscle creatine content by 10-30% and phosphocreatine stores by 10-40% 3
• Body mass increase: Expect 1-2 kg weight gain during this phase due to intracellular water retention 1, 2

Maintenance Phase Protocol

After loading, continue with a maintenance dose to sustain elevated muscle creatine levels: 1, 2

• Dose: 3-5 g/day as a single dose 1, 2
• Duration: Continue for the entire supplementation period (typically 4-6 weeks or longer) 4
• Return to baseline: After stopping supplementation, muscle creatine levels return to baseline in approximately 4-6 weeks 1, 2

Alternative Low-Dose Approach

If you want to avoid the initial weight gain associated with loading, use a lower-dose approach: 1

• Dose: 2-5 g/day without a loading phase 1
• Duration: 28 days to achieve similar muscle saturation 1
• Advantage: Avoids the 1-2 kg body mass increase seen with loading 1

Optimization Strategy for Enhanced Uptake

To maximize creatine absorption and muscle uptake, consume creatine with a mixed macronutrient source: 1, 2

• Recommended combination: ~50 g of protein and carbohydrate together with creatine 1, 2
• Mechanism: Insulin stimulation enhances muscle creatine transport 1, 2

Special Protocol for Post-Exercise Recovery

For enhanced muscle glycogen resynthesis in the first 24 hours after fatiguing exercise: 1, 2

• Dose: 20 g of creatine divided into four 5-gram doses 1, 2
• Timing: Begin on the same day as the fatiguing exercise 1, 2

Performance Benefits

Creatine supplementation improves high-intensity, repeated sprint performance through the following mechanisms: 1

• Increases muscle creatine stores and phosphocreatine resynthesis 1
• Enhances training capacity and chronic training adaptations including muscle strength, power, and lean body mass 1
• Improves maximal power/strength by 5-15% 3
• Enhances work performed during repetitive sprint performance by 5-15% 3
• May support brain function 1

Safety Profile

Creatine monohydrate has an excellent safety profile when used according to recommended protocols: 1, 4

• No negative health effects have been documented following appropriate supplementation protocols 1
• Short-term supplementation (up to 8 weeks with high doses) has not been associated with major health risks 5
• Long-term supplementation (up to 5 years with maintenance doses) shows no adverse effects 5
• The most common side effect is transient water retention during the loading phase 4

Important Caveats

Be aware of these practical considerations: 1, 4

• Creatine monohydrate is the most extensively studied form; other forms like creatine ethyl ester have not shown added benefits 4
• Individual response varies—approximately 70% of users show statistically significant performance improvements 3
• Caffeine can be used concurrently (3-6 mg/kg body mass ~60 minutes before exercise) for additional ergogenic benefits 1
• Check WADA status if competing in monitored sports, though creatine is currently permitted 1