How much creatine should you take daily?

Among dietary supplements intended mainly for athletes, creatine is one of the most popular. Its use by physically active people is well-founded in numerous scientific publications. The compound owes its name to its origin, as it is characteristic of meat, which is called kreas in Greek.

1. Creatine in the body and in the diet
2. Functions of creatine
3. How much creatine per day?
4. Creatine dosage

Creatine in the body and in the diet

This substance is produced in the body from the amino acids methionine, arginine and glycine, and muscles are particularly rich in it. Creatine is found in mammals, birds and fish. It is one of the reasons why animal-based foods play a key role in optimising human nutrition. Although humans have ‘programmed’ enzymes that can produce creatine, it is widely accepted that these amounts are not sufficient to meet the needs of people who train frequently or do physical work.

Functions of creatine

The main function of creatine is to supply energy to working muscles. In the form of phosphocreatine, it participates in the synthesis of ATP (adenosine triphosphate), which provides energy for the first several seconds of work. However, this is a very important mechanism for the ergonomics of exercise throughout its duration, regardless of whether it is short or long-term and whether it is continuous or intermittent (in sets). Supplying the body with creatine after exercise is one of the most effective regeneration strategies, as it allows for rapid renewal of phosphocreatine reserves and muscle nourishment.

It is also worth knowing that the functions of creatine are not limited to the condition of the human musculoskeletal system. This compound is also present in the brain, where, according to some evidence, it may have pro-cognitive and antidepressant functions.

How much creatine per day?

According to various estimates, the body can produce an average of about 1 g of creatine per day. The same amount can be obtained by consuming less than 500 g of chicken breast or about 300 g of beef. However, these amounts do not seem to be adequate for what is currently recommended for athletes.

According to many sources, the creatine intake for people with high levels of physical activity should be 3-5 g per day or even 0.1 g/kg of body weight. The desire to obtain the ergogenic effects of creatine through diet alone would mean consuming at least a kilogram of meat per day. This is undoubtedly a problematic compound for vegetarians and vegans.

Creatine dosage

If you want to effectively and safely optimise your efforts to improve your physical condition, you should consider supplementing your diet with creatine. This is the most convenient and fastest way to increase the content of this compound in your muscles. When dosing creatine supplements, it is important to consider variables such as body weight, level of physical activity and diet composition. If you adjust the size of the portions to your needs, you can expect to speed up post-workout recovery and improve your results.