Creatine Dosage Guide Salt Lake Running Company Under 120 pounds: 3 grams. 121 200 pounds: 5 grams. over 200 pounds: 8 grams. the standard dosage recommendation for creatine is 3 5 grams per day. either of these amounts should be sufficient for all but the largest and most muscular athletes, particularly if they are getting the normal amount of 1 2 grams per day from their diet. The maintenance dose should be taken every day following the loading phase to keep the muscles stores at adequate levels. maintenance phase formula: weight (lb) < 120 = 3g. weight (lb) < 119 to < 201 = 5g. weight (lb) > 200 = 8g. the more you weigh, the more creatine you’ll need to take to see maximum benefits.
The Complete Guide To Creatine Ideal Nutrition When it comes to dosing, most people will want to consume 5 grams daily to reap the muscle benefits of this supplement and up to 10 grams for brain and bone benefits. most importantly, you should listen to your body. if you experience bloating, try 3 grams daily for a week and work your way up from there. Method 2: low dose daily supplementation. the alternate method is to simply take 3 5 grams of a creatine supplement each day, without loading. in about three weeks, this approach will get your muscular levels to the same point as a loading protocol. pro: it's simpler, and it still works. Maintenance phase: following the loading phase, the maintenance phase of creatine supplementation involves reducing the daily dosage to maintain the elevated levels of creatine in your muscles. the typical dosage during this phase is: under 120 pounds: 3 grams per day. 121 200 pounds: 5 grams per day. over 200 pounds: 8 grams per day. Most often, the creatine loading dose is 15 25 grams per day, broken up into 3 5 servings every few hours. and the loading period typically lasts for about a week. after the loading phase, you can drop down to a once daily “maintenance dose” to preserve muscle creatine saturation 1.
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