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Creatine Dosage While there have been many creatine supplementation studies done with various dosage amounts, there has not been an exact amount determined to be optimum. Generally the dosage of creatine monohydrate should be as high as necessary, but as low as possible to be effective. The scientific studies with dosages of 5 to 10 grams per day are effective, but many athletes have taken greater than 10 grams per day with no adverse side effects. The body has an upper limit as to how much creatine can be stored in the muscle tissue. Therefore, an initial loading phase is used to fill the creatine pool, followed by a maintenance phase to replenish the lost creatine. A period of no supplementation would allow the body to readjust to synthesizing creatine again after supplementation.
As for general guidelines we recommend for strength athletes the following: 20 grams per day for 3 days 5 grams per day for the next 8 weeks followed by 4 weeks off with no supplementation then repeat the cycle again
The above dosage amounts are offered as a guideline to loading and maintenance procedures. Until more scientific research is conducted on the varying dosages pertaining to lean body weight and the specific activity performed by the athlete, we do not recommend exceeding the amounts recommended above. Athletes may start a creatine supplementation program with lower dosages and monitor improvements in performance. Remember, more is not necessarily better. Too much creatine will only be excreted in the urine. |
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