Creatine Dosage Guidelines

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The ISSN, (2010), state the following:

The quickest way of increasing creatine stores in muscle is to consume approx 0.2-0.3 grams of creatine monohydrate per kg of bodyweight for the first 3 days (loading phase to achieve tissue saturation).

Then consume 3-5 grams a day in order to maintain the muscle creatine stores (maintenance phase).

So an 80kg male would consume:

LOADING PHASE= 24 grams (0.3 grams x 80 = 24 grams)

MAINTENANCE PHASE= 3-5 grams every day thereafter to maintain creatine stores

TIP- Consume your creatine with a high glycaemic index (quick releasing) carbohydrate such as orange or apple juice to cause an insulin spike.

Insulin acts like a ‘key’ to let creatine into the muscles, meaning you absorb far more, much more quickly.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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