How much creatine per day? Dosage guide for active individuals

Creatine is one of the most commonly used ingredients in dietary supplements for physically active people. Interest in this compound stems from its natural presence in the human body and its role in cellular metabolism. In supplementation practice, creatine monohydrate is most commonly used, as it is the best known and most widely described form of this substance, although other chemical forms are also available, such as hydrochloride and malate.

1. Structure of creatine
2. Creatine in the diet
3. Daily creatine dosage
4. When and how to take creatine?

Structure of creatine

Creatine is an organic compound consisting of three amino acids: glycine, arginine and methionine. In the human body, it is mainly produced in the liver, kidneys and pancreas, and then transported by the blood to tissues, primarily skeletal muscles. There, it is stored in the form of free creatine and phosphocreatine. Phosphocreatine participates in energy metabolism in cells, especially during short-term, intense exercise. The vast majority of creatine in the body is found in the muscles, while the rest is found in the central nervous system (mainly in the brain) and other tissues.

Creatine in the diet

Creatine is present in food, mainly in animal products such as meat and fish. Its content in these products varies and depends on the species and method of processing. In the diet of people who consume small amounts of animal products, the supply of creatine is lower, which is sometimes taken into account when planning dietary supplementation.

Creatine monohydrate is most commonly used in supplements, as it is highly stable and easily soluble in water. This substance is a white powder and has no taste or smell. Other forms are also available, such as creatine malate, creatine citrate and creatine hydrochloride, which differ in their chemical structure and physicochemical properties.

After ingestion, creatine is absorbed in the gastrointestinal tract and transported to tissues with the help of specific membrane transporters. Its concentration in muscles depends on muscle mass, the nature of physical activity and daily dietary intake.

Main features of the most popular chemical forms of creatine supplements

Daily creatine dosage

With regard to creatine dosage, it is important to take into account the health claims approved by the EFSA (European Food Safety Authority) in force in the European Union. According to the currently approved statement, creatine increases physical performance in successive bursts of short-term, high-intensity exercise when 3 g of creatine is consumed daily. This statement applies to adults who engage in intense physical exercise. In supplementation practice, the most commonly used dose of creatine is in the range of approximately 3-5 g per day. It should be remembered that creatine supplementation should be part of a well-balanced diet and varied nutrition, and should not replace properly composed meals.

"The results of one study indicate that in elite rowers, creatine supplementation improved endurance (expressed as individual lactate threshold) and anaerobic capacity independently of the increase caused by intensive endurance training." Tomasz Maciołek - Physiotherapist and Trainer.

Some protocols and practices of athletes and coaches provide for an initial period of increased intake, referred to as the saturation phase, in which higher doses are taken over several days, divided into several portions throughout the day, and then a maintenance dose is taken. However, it is worth emphasising that in the context of EFSA health claims, regular consumption of 3 g per day is crucial.

When and how to take creatine?

Creatine can be taken at any time of the day, but it is usually taken around the time of training. It is consumed by dissolving it in water or another beverage, or by measuring out your dose in capsules/tablets. Studies on creatine monohydrate have considered both continuous and cyclical use, with the total supply being adjusted to body weight, level of physical activity and overall protein and creatine intake in the diet. In the case of dietary supplements containing creatine, the manufacturer should indicate the recommended daily intake and state that the product is intended for adults who engage in intense physical activity.

Sources:

• Kreider R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89–94.
• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6