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“How much creatine should I take?” goes the question.
And the most common response you’ll receive even product instructions is usually…
“5g a day is good.”
While this is generally fine for most people, there is a much better way to determine how much creatine you need to take per day for optimal effectiveness based on research studies. Here’s how to determine your personal creatine dosage specific to your body weight.
In order to calculate your creatine dosage according to the original research, you will first need to convert your body weight to kilograms. It won’t require a math degree. If so, I wouldn’t be able to post this 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 weight in kilograms is approximately 86 kilograms (190 / 2.2 = 86).
Then multiply your weight in kilograms to get the correct dose.
The recommended loading dose is 0.3 grams per kilogram of body weight.
The maintenance phase is even less with only 0.03 grams of creatine per kilogram of body weight.
Example: an 86 kg person starting a loading phase would require 25.8 grams of creatine per day for 5 days divided into 4 equal parts during the day. The maintenance phase for an 86 kg person would be 2.58 g of creatine per day thereafter.
Your personal creatine dose calculator:
Step 1: Your 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 seems that the loading phase will saturate your muscle stores of creatine more quickly, but there is little difference between someone doing or not doing the loading phase. Except that it may take longer to reach full muscle saturation. Many references today (2008) report the loading phase as unnecessary or not required.
The loading phase can be done or not, it does not seem that there will be any differences in the final results.
The general maintenance phases of creatine monohydrate are between 3 and 5 grams. The references above will allow you to have a more personalized approach to your creatine dosage than just recommendations based on the average person.
To get the most benefit from research-based creatine supplementation, you should optimize your personal dosage based on these studies. With the creatine dosage calculator above, you can find the ideal amount of creatine to take to optimize results. You don’t want to take too little and you certainly don’t want to take too much. Although 5g can cover most of us, you can see precisely how close you are getting and get the dosage that is specific to you.
Remember that while creatine supplementation has been shown to be safe, you will want to hydrate yourself properly to optimize results. Creatine needs a hydrated body to function, so if you don’t want to stay hydrated and maintain your hydration status, creatine may not be for you.
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