Creatine Dosage By Body Weight

Supplements containing creatine have been on the market since the early 1990s. Creatine has been one of the most heavily studied ergogenic aids and has been proven to be completely safe for use by healthy individuals. An ergogenic aid helps increase the capacity of work that can be done without fatigue. Several dosage protocols for creatine have been studied.

Creatine

Creatine is an amino acid naturally found within the human body. In the body, it is known as creatine phosphate, or CP. It donates a phosphate molecule to ADP to help recreate ATP. ATP is a high-energy molecule found within almost all cells of your body and its purpose is to provide the energy for metabolism and movement. Taking creatine in supplement form helps increase muscle levels of CP beyond the normal physiological range and can help increase muscular strength and performance.

Dosage Protocol 1

One method for creatine usage is based on a five-day loading phase followed by a six- to eight-week maintenance phase. The "Journal of the International Society of Sports Nutrition" recommends that you consume 0.3 g of creatine per kilogram of body weight per day for the first five to seven days, followed by a maintenance dosage of 3 to 5 g of creatine per day for the rest of the cycle.

Dosage Protocol 2

A different method for creatine usage is not based on body weight. The protocol calls for the use of 3 to 6 g of creatine per day for six to 12 weeks. This protocol provides similar increases in muscle CP stores as protocol 1, but it does not provide the same amount of ergogenic effects since the increase of CP is more gradual.

Which Is the Better Protocol?

Research supports both protocol 1 and 2. The International Sports Sciences Association states that similar levels of CP are seen in the muscle after 28 days using the two protocols: 20 g of creatine per day for the first five to seven days followed by 3 to 5 g daily for the remaining 21 to 23 days for protocol 1, and 5 g of creatine daily for 28 days for protocol 2. So both methods are effective in increasing CP levels but the loading protocol appears to increase the ergogenic effects of creatine, which include muscular strength and performance.