How much creatine should I consume daily?
The recommended dose of creatine monohydrate for most people is 3 to 5 grams per day , regardless of body weight. This amount is enough to maintain optimal muscle creatine levels after a loading phase, should you decide to undertake one.
Consumption strategies:
-
Saturation phase (optional):
- For the first 5-7 days, consume 20 grams of creatine per day , divided into 4 doses of 5 grams throughout the day.
- After this phase, reduce to the maintenance dose (3-5 g/day).
-
Maintenance dose:
- If you don't do the saturation phase, just consume 3 to 5 grams per day from the beginning.
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Tips:
- Take creatine with a meal or drink rich in carbohydrates and/or proteins, as this can help with its absorption.
- The time of consumption is not critical, but many people prefer to take it before or after training.
For consistent results, take it daily, even on days you don't train.
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