Tag: Safe creatine dose

According to numerous studies, a modest daily dose of 3-5 grams of creatine is sufficient for most individuals to maximize muscle creatine stores over time. This raises the question: what is the minimum range of creatine required, and is the traditional loading phase truly necessary for achieving its performance-enhancing benefits?

According to the International Society of Sports Nutrition (ISSN), consistent daily creatine intake is a key strategy for maintaining elevated creatine levels in muscles. This approach is generally considered safe and effective for maximizing muscle creatine stores over time. However, specific strategies, including an optional loading phase, may be considered based on individual goals and body weight.