How much creatine per day?
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Creatine dose by body weight
| Body weight | Daily maintenance | Optional loading (5–7 days) |
|---|---|---|
| 50–60 kg (110–130 lb) | 3 g | 15–18 g split into 4 doses |
| 60–80 kg (130–175 lb) | 3–5 g | 18–24 g split into 4 doses |
| 80–100 kg (175–220 lb) | 5 g | 24–30 g split into 4 doses |
| 100+ kg (220+ lb) | 5–10 g | ~0.3 g/kg split into 4 doses |
Loading uses about 0.3 g/kg/day. It's optional. If you're worried about your hair, skip it: here's why.
Do you need to load?
No. Loading saturates muscle in about a week. Taking 3 to 5 g a day gets you to the same place in roughly 3 to 4 weeks, with less bloating and stomach upset.
When to take creatine
Timing matters far less than taking it daily. Some research suggests a slight edge to taking it around your workout, but morning coffee, a post-workout shake or dinner all work. Take it on rest days too.
Can you take too much creatine?
Large single doses (10 g+) commonly cause stomach upset and diarrhea. There's no benefit to exceeding what your muscles can store; the extra is excreted. Stick to the ranges above.
Best creatine to dose accurately
| Pick | Best for | Form | Testing | Price | |
|---|---|---|---|---|---|
| Thorne Creatine | Best certified basic | Unflavored powder | NSF Certified for Sport | $$ | View |
| Optimum Nutrition Micronized Creatine | Best value name brand | Micronized powder | Check label for current testing | $ | View |
| Nutricost Creatine Monohydrate | Best budget | Powder, large tubs | Third-party tested (see brand) | $ | View |
Frequently asked questions
How much creatine should I take a day?
3 to 5 g a day for most people.
Is 10g of creatine too much?
For most people it's more than needed and can upset your stomach. Very large athletes sometimes use up to 10 g.
Should I take creatine on rest days?
Yes. Daily intake keeps muscle stores saturated.
Does creatine need to be cycled?
No. Research doesn't show a need to cycle off creatine.
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