summary of creatine dosing

0 g (baseline) – Normal endogenous production (1 g/d) and diet (meat/fish) maintain muscle phosphocreatine at 60–70 % of saturation.

1–2 g/d – “Low-dose” supplementation
– Slightly raises muscle creatine (~10–15 % above baseline).
– May offer modest cognitive support in vegetarians or during sleep deprivation, but minimal strength/power gains.

3–5 g/d – Standard daily dose (no loading)
– Achieves near-maximal muscle phosphocreatine saturation (≈ 20 % rise) within 3–4 weeks.
– Improves high-intensity exercise capacity (≈ 5–15 %), lean mass accrual (≈ 1–2 kg over 8–12 weeks), and recovery.
– Cognitive benefits in older adults and those with low dietary intake.

20 g/d (split 4 × 5 g) for 5–7 days – “Loading phase”
– Rapidly saturates muscle stores (≈ 20 % rise) in <1 week.
– Same long-term performance benefits as 3–5 g/d, just reached faster.
– Higher incidence of mild GI upset or water-weight gain (1–2 kg).

>5 g/d maintenance (>10 g/d)
– No additional muscle or performance benefit once stores are saturated.
– May increase plasma creatinine without renal harm in healthy kidneys, but offers no extra advantage.

Bottom line:
– 3–5 g/d is the sweet spot for strength, hypertrophy, and recovery.
– 20 g/d loading for 5–7 days speeds saturation if rapid benefit is desired.