The general recommendation for creatine supplementation is either to start with a loading phase of about 20 grams per day divided into 4-5 doses for 4-7 days, followed by a maintenance dose of 2-5 grams daily. Alternatively, some people skip the loading phase and take a daily maintenance dose of 3-5 grams from the beginning. Taking creatine daily at maintenance dose helps keep muscle creatine levels elevated for performance and muscle growth benefits. This daily intake is considered safe for long-term use. Key points include:
- Loading phase: 20 grams per day divided into multiple doses for 4-7 days (optional).
- Maintenance phase: 2-5 grams daily afterward.
- Some protocols use 3 grams daily for 30 days as an alternative to loading.
- Taking creatine daily maintains increased muscle creatine levels.
- Safe for both short-term and long-term consistent use.
This dosing regimen is backed by scientific research and is the most popular and recommended method of creatine supplementation for muscle energy enhancement and improved exercise performance.
