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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.

-vs-

(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[43] 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)?

  • No need to load, cycle, or make this complicated in any way. You will do just fine with one serving a day after your workout or at the normal time that you would take it on off days as well – Dude Dec 25 '19 at 9:19
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Yes, you are correct in that it should be based off of bodyweight. It also depends on if you're loading or not. Typically the dosage you calculated divided by 4 will be your daily dose. Using a calculator (linked below) I found 5 grams to be a daily dose with 20 being the amount in a loading phase. For me, 5 grams is a daily dose. There are 2 methods to taking creatine, both of which are correct:

  1. Take your daily dose pre-workout or post workout or both You will not see the effects until after a couple weeks or so fully when the creatine is in your system.

2.Loading- take your daily dose 4 times a day which should add up to our total dosage of 27 for the first week. Whatever this number is(27/4) is your "daily dose" Weeks 2 to 7 take 2 "daily doses" a day, preferably around your workout. Week 8 use to wean off the creatine.

Loading pushed the creatine in your muscles faster and keeps it there, where as taking it daily just takes longer to see the full effects.

Now for a 200 lb person like myself, my number was 20, not 27 and that was NOT a daily dose. Do not take 27g of creatine in a sitting, or even in a day

You can use this calculator to see your daily dose: https://www.bodybuilding.com/fun/creatine_calculator.htm

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  • I made some small clarifications to my question. The calculator you linked references an article about how everyone should take creatine. That's part of my doubt about the typical ~0.04 g/lb number. If you could source why 5 g daily is the optimal level for powerlifting I would appreciate that. – C. Lange Dec 19 '19 at 15:30
  • That's my number.. not everybody's. Everybody's number is different. Using the calculator gives you you're daily dose.. yours may not be 5 I was just using an example. Muscles can only handle so much creatine so there's really not a magic number for certain goals.. it's like whey protein you take it or you don't.. the amount doesn't change based on goals – Ace Cabbie Dec 19 '19 at 16:32
  • Please check out my revised question. – C. Lange Dec 19 '19 at 21:31

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