For a 155-pound male, the recommended dosage of creatine can be broken down into two primary phases: the loading phase and the maintenance phase.

1. Loading Phase:
   • Consume approximately 0.3 grams of creatine monohydrate per kilogram of body weight per day for 5-7 days. Given a weight of 155 pounds (approximately 70.3 kg), this equates to about 21.1 grams per day. This is typically divided into 4 doses of approximately 5 grams each¹².
2. Maintenance Phase:
   • After the loading phase, switch to a maintenance dose of 3-5 grams per day¹²³.

Alternatively, you can follow a simpler method:

• Skip the loading phase and directly consume 3 grams of creatine per day. This method will gradually increase creatine levels in your muscles over a longer period (around 28 days) and is just as effective in the long term⁴.

Footnotes

1. Buford TW et al., 2007 ↩ ↩²

2. Cooper R., 2020 ↩ ↩²

3. Naderi A., 2016 ↩

4. Casciola R., 2023 ↩