The recommended creatine dosage generally follows two phases: a loading phase and a maintenance phase. Loading Phase:

• Typically, 20 to 25 grams of creatine per day for 5 to 7 days, divided into 4 or 5 doses of about 5 grams each, to quickly saturate muscle creatine stores

• Alternatively, a dose based on body weight of about 0.3 grams per kilogram per day during this phase is also recommended (e.g., an 80 kg person would take about 24 grams daily)

Maintenance Phase:

• After loading, a daily dose of 3 to 5 grams is sufficient to maintain elevated muscle creatine levels

• Some sources suggest a maintenance dose as low as 2 to 3 grams daily can also be effective

• For those who skip the loading phase, taking 3 to 5 grams daily will gradually saturate muscles over about 4 weeks

Additional Notes:

• For larger or more muscular individuals, doses up to 5-10 grams daily may be beneficial

• Creatine can be taken at any time of day, but consuming it with carbohydrates may improve absorption

• Continuous supplementation is usually recommended in cycles (e.g., 30-45 days on, followed by 2-3 weeks off)

• Creatine monohydrate is the most studied and commonly recommended form, with a typical serving size around 3-5 grams

In summary, a common practical approach is:

• Loading: 20 grams per day split into 4 doses for 5-7 days (optional)
• Maintenance: 3-5 grams per day thereafter

This protocol maximizes benefits safely and effectively for most people.