5 ms·

The recommended dose is 5g per day. You can front-load creatine if you are deficient, but taking over 5g daily won’t do much. Edit: it’s 5g, not mg.

• nanomonkey 3y ago
  Everything I've ever come across suggests 3-5g per day, with some folks doing a 20-25g loading protocol to saturate your muscles in the first week.
  • vrc 3y ago
    And possibly saturate your toilet too!
  • subsaharancoder 3y ago
    Mitchell Hooper, world strongman champion, takes 10g a day..but he's built different :-)
    • ratg13 3y ago
      Too many people in this thread are conflating taking creatine for cognitive effects with taking it for weight lifting and strength performance. If you are taking weight lifting doses for cognitive effects, you are effectively 'doing it wrong' and will notice a significant weight gain from the extra water retention.
• swatcoder 3y ago
  Recommended dose by whom? It's most popular in sports training and adjacent aesthetics, and the norm among that community is in grams. While most products are available as powders that you could perhaps measure out in milligrams, their reference dosage for advertising is usually 5g.
  • xenospn 3y ago
    Correct. I mistyped.
  • nojs 3y ago
    This study appears to use a single dose of 0.35g/kg which would be 28g for an 80kg person. So quite a lot but not excessively more than a “loading” dose for weight training.
• deleted 3y ago
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