I've started to use creatine monohydrate while training 4-5 days per week using the Texas Method. My goal is to increase muscular strength. A suggestion from a friend was to simply use 20 g/day loading and 5 g/day afterward. I've read this across the internet as well whether it is for myself (93 kg / 205 lb) or another smaller/larger individual. I am challenging this recommendation.
Related articles are (1) Fitness.SE Answer and (2) Schwarzenegger. They differ vastly in terms of the recommendation! The first is more in-line with standard recommendations and most literature, however, the second article challenges the current body of science.
(1) To start loading, take 0.3 gram per kilogram of body weight per day for 5–7 days, then follow with at least 0.03 g/kg/day
This works out to 28 g/day loading with 2.8 g/day maintenance.
(2) The same protocol—20 grams per day, then maintenance of supraphysiological concentration with 2-3 grams daily after that—has been used since 1996 with little to no deviation in the research.
To increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. For a 200 pound male carrying 60 pounds of lean muscle, a reasonable calculation would be:
(0.4g/lb * 60 lbs)/0.95 + 2g ≈ 27.3g
My hypothesis is that this would be the minimum amount of creatine needed, daily, to maintain maximum intracellular levels—with the division by 0.95 taking into account the amount of creatine absorbed by the rest of the tissue in the body.
This works out to the stated 27.3 g daily. No loading but 10x previous recommendation for maintenance!
Q1: Should the dosage of creatine monohydrate change with respect to bodyweight and activity?
Q2: What studies have been done that examine muscle strength and muscular growth while varying long-term creatine monohydrate dosage (2 g/day, 10 g/day, 20 g/day, 40 g/day, etc.)?
Q3: With respect to Q1 and Q2, what would be the optimal amount of daily creatine monohydrate supplementation for males undergoing heavy resistance training (e.g. powerlifting)?