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## Creatine Dosage

“How Much Creatine Should I Take?” goes the question

And the most common answer you get even from the product instructions is usually…

“5g per day is good.”

While this generally fits the bill for most people, there is a much better method of determining how much creatine you should be taking per day for optimal effectiveness based on research studies. Here’s how to figure out your personal creatine dosage specific to your body weight.

To calculate your creatine dosage based on the original research, you will first need to convert your body weight to kilograms. This will not require a math degree. If I did, I couldn’t post it or even explain it!

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

Then multiply your weight in kilograms for the appropriate dose.

**Loading Dose:**

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

**Maintenance dose:**

The maintenance phase is even smaller with only 0.03 grams of creatine per kilogram of body weight.

Example: An 86 kg person starting a loading phase would need 25.8 grams of creatine per day for 5 days divided into 4 equal parts during the day. The maintenance phase for an 86kg person would be 2.58g of creatine per day thereafter.

**Your personal creatine dosage calculator:**

Step 1: Body weight in pounds

Step 2: Body weight in kilograms

body weight in pounds divided by 2.2

Step 3: Find your loading dose

body weight in kilograms multiplied by 0.3

divide into 4 equal parts; take 1 portion every 4 hours

Step 4: Find your maintenance dose

body weight in kilograms multiplied by 0.03

It appears that the loading phase will saturate your muscle stores with creatine faster, but there is little difference in a person who does or does not do the loading phase. Except it may take longer to reach full muscle saturation. Many references today (2008) report that the loading phase is unnecessary or not necessary.

The loading phase can be done or not, there doesn’t seem to be any difference in the end result.

The general maintenance phases of creatine monohydrate are between 3 and 5 grams. The above references will give you a more personalized approach to your creatine dosage compared to just recommendations based on the average person.

To get the best benefits from creatine supplementation based on the research, you should optimize your personal dose based on these studies. Using the creatine dosage calculator above, you can find your perfect amount of creatine to take for optimal results. You don’t want to take too little and you certainly don’t want to take too much. While 5g can cover most of us, you can see exactly how close you are and get the specific dose for you.

Remember that while creatine supplementation has been shown to be safe, you’ll want to hydrate properly to optimize results. Creatine needs a hydrated body to work, so if you’re not willing to hydrate and stay hydrated, creatine may not be for you.

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