Creatine Dosage

Creatine Dosage
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Creatine Dosage

"How much Creatine should I take?" goes the question.

Creatine Dosage

And the most common answer that you'll receive even from the directions on the product is usually...

Creatine Dosage
Creatine Dosage

"5g per day is good."

While that generally fits the bill for most people, you there's a much better method to determine how much Creatine you should take per day for the optimal effectiveness based upon the research studies. Here's how to figure out your personal Creatine dosage specific to your body weight.

In order to calculate your creatine dosage according to the original research, you'll first need to convert your body weight into kilograms. This won't require a math degree. If it did, I wouldn't be able to post this or even explain it!

Simply divide your current body weight in pounds by 2.2 to obtain your weight in kilograms. For example, if you weight 190 lbs then your kilogram weight is ~86 kilograms (190 / 2.2 = 86).

Next, multiple your weight in kilograms for the appropriate dose.

Loading Dosage:

The recommended loading dosage is 0.3 grams per kilogram of body weight.

Maintenance Dosage:

The maintenance phase is even less at only 0.03 grams of creatine per kilogram of body weight.

Example: 86kg person starting a loading phase would require 25.8 grams of creatine per day for 5 days divided up into 4 equal parts during the day. The maintenance phase of an 86kg person would be 2.58g of creatine per day thereafter.

Your Personal Creatine Dosage 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 part every 4 hours

Step 4: Find your Maintenance dose

body weight in kilograms multiplied by 0.03

It appears that the loading phase will saturate your muscle stores with creatine quicker but there's little difference in a person who does or does not do the loading phase. Except it might 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 doesn't appear there will be any final outcome differences.

General maintenance phases of Creatine Monohydrate are between 3-5 grams. The references above will get you a more personalized approach to your creatine dosage vs. just the recommendations based on the average person.

To get the most benefits from Creatine supplementation based upon the research, you should optimize your personal dosage upon those studies. With the above Creatine dosage calculator, you can find your perfect amount of Creatine to take to optimize the results. You don't want to take too little and you certainly don't want to take too much. While 5g might cover most of us, you can see precisely how close you come and get the dosage specific to you.

Remember, that while Creatine supplementation has been proven to be safe, you will want to properly hydrate to optimize the results. Creatine needs a hydrated body to work so if you are unwilling to hydrate and maintain your hydration status, Creatine may not be for you.

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Creatine and Teenagers

Creatine and Teenagers
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Creatine and Teenagers

Continually in the news people see the questions about creatine and a teenager. Especially in high school sports where in some cases the supplement has been banned. But if you have read the creatine article entitled "Creatine: What is it?" you will certainly know it's not banned because it's an illegal or dangerous supplement.

Creatine and Teenagers

In fact, the best general article to read when it comes to creatine side effects is The Truth About Creatine Side Effects. You'll certainly understand when you read that creatine article that in general, the side effects of this supplement are minor and usually related to stomach discomfort. This rule applies to "individuals" in general. But I'm getting ahead of myself...

Creatine and Teenagers
Creatine and Teenagers

Creatine is not a steroid. Creatine is a naturally occurring substance is generally safe for men, women and teenagers.

Before the teenagers (under 18 crowd) start cheering I'm actually going to state the opposite even though in my own non-medical opinion I feel there's no peer research to show any negative side effects.

Creatine and teenagers just don't mix.

Before I get booed off the stage, please bear in mind that in general (men, women, teens) nutrition and training are 97% of the puzzle and supplements are around 3%. With this in mind, taking or not taking creatine as a teenager is literally going to make very little different in the scheme of things. Ask yourself a question if you are under 18 before you roll your eyes.

Can you answer the following questions? (True or False)

*You know how many calories you need a day to reach your goals?

*You know exactly how much protein you need a day?

*You always have a plan when you workout?

*Your workouts are never boring.

*You've never hit a plateau?

*You don't miss a meal?

*You have short, medium and long term goals?

Because 99.99999% of teenagers will answer false to at least one of those questions. Mostly questions 1 and 2.

My point is...

While there's not any scientific research to conclusively prove that creatine and teenager is harmful whatsoever, it's my belief that while you are under 18 and still growing, there's no reason to take any sports supplements unless you can answer true to all of the above questions and are responsible enough to follow directions per the supplement and be mature enough to quit if you experience any creatine side effects that you feel are negative.

There's not a whole lot of good reason to take creatine as a teenager. You'll get far more benefits as an adult when you've had more training experience under your belt and a few more years of solid nutritional fundamentals. The 3% that supplements will make does not outweigh any 'potential' creatine side effects you may experience at such a young age.

And while it's true that science does not prove taking creatine is in any way negative, it's just a common good practice that individuals who are still growing just focus on a solid nutritional diet and not worry about additional ways to gain a small advantage.

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