The recommended dosage of creatine can vary depending on the phase of supplementation and individual factors, but common protocols include:

1. Loading Phase (Optional):

   • Dosage: About 0.3 grams per kilogram of body weight per day (e.g., ≈20 grams per day for a 70 kg individual).
   • Duration: 5 to 7 days.
   • Administration: Splitting the dosage into 4 servings throughout the day (e.g., 5 grams, four times per day) can be effective¹.

2. Maintenance Phase:

   • Dosage: About 0.03 grams per kilogram of body weight per day (e.g., 3-5 grams per day for a 70 kg individual).
   • Duration: Continuous; often used for 4-6 weeks, but can be extended.
   • Administration: A single daily dose is typical².

It's also possible to bypass the loading phase and simply start with the maintenance dose, but this approach may take longer (about 3-4 weeks) to saturate muscle creatine stores³.

Creatine monohydrate is the most extensively studied and commonly recommended form of creatine⁴.

Footnotes

1. Matthew Hall, "Creatine supplementation - PubMed," PubMed, 2024. ↩

2. Thomas W Buford, "International Society of Sports Nutrition position stand: creatine supplementation and exercise," NCBI, 2007. ↩

3. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," PubMed, 2020. ↩

4. Jessica Butts, "Creatine Use in Sports," NCBI, 2023. ↩