Creatine is a proven supplement that benefits all athletes, from bodybuilders to team sports competitors. Here's everything you need to know about proper creatine dosage and supplementation.

Daily Creatine Dosage Recommendations:

• Under 120 pounds: 3 grams
• 121-200 pounds: 5 grams
• Over 200 pounds: 8 grams

The standard recommendation is 3-5 grams per day, with 5 grams being the most studied and effective dosage. Most people already get 1-2 grams daily from their diet.

Loading Protocol (Optional):

• Take recommended dose 4 times per day for 5 days
• Then switch to maintenance dose (3-5 grams daily)
• Benefits: Faster results
• Drawbacks: Potential bloating and mild cramping
• Alternative: Skip loading and take maintenance dose for 2-4 weeks

Pre-workout Creatine:

• Many pre-workouts contain 3-5 grams of creatine
• Not immediately assimilated by the body
• Recommendation: Take additional 3-5 grams daily for optimal results

Missed Doses:

• Creatine levels stay elevated for 4-6 weeks after stopping
• No need to double up on missed days
• Simply resume regular dosing schedule

Tips for Maximum Benefits:

1. Follow a structured workout program
2. Maintain adequate protein and calorie intake
3. Combine with other proven muscle-building supplements
4. Stay consistent with daily supplementation

Remember: Creatine is most effective when combined with proper training and nutrition. The maintenance dose of 3-5 grams daily is sufficient for most people to achieve desired muscle mass and strength gains.

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