Creatine is cheap, extremely well-researched, and highly effective. But how much do you really need? Instead of a blanket 5g recommendation, we show you how to tailor your dosage perfectly to your body. The easiest way is using our automatic Creatine Calculator.
The Golden Bodyweight Formula
Science agrees that for maximum storage saturation, creatine should be dosed according to your body mass. Heavier individuals have more muscle tissue and thus a higher storage capacity for creatine.
The common rule of thumb is: 0.05g of creatine per kilogram of body weight per day (for the continuous maintenance dose).
A 60kg athlete would therefore do fine with 3g daily. A massive 100kg athlete (test your level on our Strength Standards) benefits from the full 5g dose on the other hand.
Why 5g is the Standard Anyway
Many supplement brands recommend a flat 5g dose. The reason is simple: it does not hurt to consume slightly "too much" creatine (the excess is simply excreted via urine), and 5g guarantees that even very heavy people reach maximum muscle saturation.
However, very large doses on an empty stomach can lead to mild digestive discomfort for some people.
Don't forget: Getting enough Protein (calculate here) is just as essential for your progress!