Jan 14, 2026 · The recommended maintenance dose of creatine is 3-5 grams per day. Creatine should be taken with plenty of water, as it draws water into the muscles. The best time to take creatine is …

Oct 16, 2025 · For years, 5g of creatine a day has been the gold standard. But new research suggests you may need more to see the full effects – from better strength to improved brain function.

May 2, 2025 · After the loading phase, a maintenance dose of 3–5 g of creatine per day is recommended for most people. Creatine works by providing energy to muscles and is especially …

Mar 20, 2024 · The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages; you …

Jan 25, 2023 · Naturally produced in your liver and kidneys, about 95% of creatine is then stored in your skeletal muscles for use during physical activity and is known as phosphocreatine. A small amount of …

But how much creatine per day is right for you? This calculator will provide a daily dose recommendation that you can take indefinitely to achieve the muscle, strength, and health benefits of creatine …

Mar 14, 2025 · There's a right and wrong way to take creatine. Experts explain everything to know how to take creatine, including the best type, and how much you should take.

Dec 27, 2025 · For most people engaged in strength training, creatine monohydrate at the right dose can support muscle power output, strength gains, and exercise performance during high-intensity …

Most creatine research uses weight-based dosing during loading or higher-dose protocols, typically ranging from 0.03 g/kg (maintenance) up to 0.3–0.35 g/kg (short-term, high-dose use). For everyday …

Dec 23, 2025 · If you’re curious about creatine dosing and wondering how much creatine I should take, here are some guidelines. A daily maintenance phase of 3-10 grams per day helps retain muscle …