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Creatine Dosage

“How much creatine should I take?” goes to the question.

Even the most common answer from product descriptions is usually…

“5g a day is enough.”

While this is generally fine for most people, there are better ways for you to determine how much creatine you should be taking each day to get the best results based on research. Here’s how to figure out your personal creatine dosage based on your body weight.

In order to calculate your creatine dosage based on original research, you first need to convert your body weight into kilograms. This does not require a degree in mathematics. If so, I won’t be able to post or even explain it!

Simply divide your current weight in pounds by 2.2 to get your weight in kilograms. For example, if you weigh 190 lbs, your kilogram weight is approximately 86 kg (190 / 2.2 = 86).

Next, multiply your body weight (in kilograms) by the appropriate dosage.

Loading dose:

The recommended loading dose is 0.3 grams per kilogram of body weight.

Maintenance dose:

The maintenance phase is even less, with just 0.03 grams of creatine per kilogram of body weight.

Example: An 86 kg person starting the loading phase needs 25.8 g of creatine per day for 5 days, divided into 4 equal portions each day. The maintenance phase for an 86 kg person would be to consume 2.58 grams of creatine per day thereafter.

Your Personal Creatine Dosage Calculator:

Step 1: Your Weight (Lbs)

Step 2: Weight in kilograms

Divide your weight in pounds by 2.2

Step 3: Find your loading dose

Weight (kg) times 0.3

Divide into 4 equal portions; take 1 portion every 4 hours

Step 4: Find your maintenance dose

Weight in kilograms times 0.03

It seems that the loading phase saturates your muscle reserves with creatine faster, but there is little difference between people who do or don’t do the loading phase. Except it may take longer to achieve full muscle saturation. Many references today (2008) report the loading phase as unnecessary or unnecessary.

The loading phase may or may not be complete, it doesn’t look like there will be any difference in the end result.

A typical maintenance phase for creatine monohydrate is between 3-5 grams. The above references will give you a more individualized approach to creatine dosage than recommendations based only on the average person.

To get the most benefit from creatine supplements based on the research, you should optimize your personal dosage based on these studies. Using the creatine dosage calculator above, you can find the optimal creatine dosage to optimize results. You don’t want to eat too little, and you certainly don’t want to eat too much. While 5g probably covers most of us, you can see exactly how close you are and get the dose that’s right for you.

Remember that while creatine supplements have been shown to be safe, you still need to be properly hydrated to optimize results. Creatine requires a hydrated body to function, so if you’re not comfortable with hydrating and staying hydrated, creatine may not be for you.

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