The recommended daily intake of creatine is generally between 3 to 5 grams per day. This dose is considered safe for continuous use and effective for maintaining elevated muscle creatine levels. Some people use a loading phase of about 20 grams per day split into 4 to 5 doses for 5 to 7 days to saturate muscles quickly, but this is not necessary as consistent daily doses of 3 to 5 grams achieve the same effect over a few weeks. It is important to take creatine every day, including rest days, for best results. Key points about creatine dosing:
- Standard dose: 3-5 grams daily.
- Loading phase (optional): 20 grams daily for 5-7 days.
- Continuous intake recommended for performance and muscle growth.
- Safe for long-term use at recommended doses.
- Larger athletes might require up to 10 grams daily.
- Hydrate adequately when supplementing creatine.
This dosing advice is supported by scientific studies and expert recommendations, and creatine monohydrate is the most studied and recommended form.
