Creatine is one of the most popular sports supplements used today. It is commonly used by athletes and gym-goers looking to enhance performance, increase strength, and speed up muscle growth. But when it comes to creatine dosage, how much is really needed to experience the benefits? This article will dive into the science and research behind creatine dosage to determine if 1000 mg per day is enough.
What is Creatine?
Creatine is a molecule produced naturally in our bodies that helps supply energy to cells. It is primarily stored as creatine phosphate in muscles and the brain. We get about 1-2 grams of creatine per day from foods like meat and fish. Supplemental creatine, usually in the form of creatine monohydrate, can significantly increase creatine stores in the muscles and other tissues.
Having higher creatine levels may provide several performance and physique benefits including:
- Increased strength and power output
- Greater gains in lean muscle mass
- Enhanced muscular endurance
- Reduced fatigue and quicker recovery
So by supplementing with creatine, many athletes and fitness enthusiasts aim to get those advantages. But how much creatine should be taken daily?
Recommended Creatine Dosage
Loading Phase
Most experts recommend going through a “loading phase” when you first start supplementing with creatine. This means taking higher doses (around 20 grams per day) for 5-7 days. This quickly saturates your muscles with creatine.
Then after the loading phase, a lower maintenance dose is recommended. The goal of the loading phase is to get creatine levels built up rapidly so you can experience benefits sooner.
Maintenance Phase
For ongoing use, most studies show benefits with dosages in the range of 3-5 grams per day. This helps maintain elevated muscle creatine levels over time. Anything below 2 grams per day is unlikely to have much of an effect.
So standard recommendations are:
- Loading phase: 20 g/day for 5-7 days
- Maintenance: 3-5 g/day ongoing
Splitting your dosage into smaller doses of around 2-5 grams throughout the day (e.g. before and after workouts) may be slightly more effective than a single larger dose.
Is 1000 mg per day enough?
Based on most research, a 1000 mg (1 gram) daily dose would be considered on the low side. It likely wouldn’t be enough for most people to experience significant benefits. A low dose like this may be appropriate for some lighter individuals. But for most, the standard recommendation is to take at least 3-5 grams per day as a maintenance dose.
Some people may need more than 5 grams daily for maximal benefits. Athletes with more muscle mass like heavyweight lifters often use dosages in the 10-20 gram per day range with no issues.
So in summary, 1000 mg or 1 gram per day is lower than what most research indicates is needed. While a low dose may provide some benefit, 3-5 grams per day, and possibly more, is likely optimal for the majority of individuals.
Creatine Benefits
Let’s take a closer look at the key benefits creatine supplementation has been shown to provide, and the dosages used in those studies. This will give us an idea of how much you really need to see results.
Increased Strength
Numerous studies show that creatine supplementation can improve strength and power output. For example, a 2003 meta-analysis published in the Journal of Athletic Training looked at over 250 studies on creatine for strength and performance [1].
The researchers found creatine could increase maximal strength and power by about 8% on average compared to placebo groups not taking creatine. Similar benefits were found for strength gains during training programs.
Most studies showing increased strength used a 20 g/day loading protocol for 5-7 days followed by a 2-5 g/day maintenance dose. This indicates optimal strength gains are likely achieved with dosages in this standard recommended range.
Muscle Growth
Higher intramuscular creatine levels from supplementing likely enhance muscle growth through several mechanisms:
- Increased strength allows the use of heavier weights during training
- Creatine draws more water into muscle cells (cell volumization)
- May increase levels of growth factors like IGF-1 and myogenic regulatory factors
Research confirms creatine consistently leads to greater gains in lean muscle mass compared to training alone. A 2013 review found subjects supplementing with creatine gained over 2 pounds more muscle on average than those not taking it over a 12-week training period [2].
Typical dosages used for greater hypertrophy in these studies were a 20 g/day loading phase followed by just 2-5 g/day maintenance. This is further evidence that the standard recommended creatine dosage range is suitable for muscle growth.
Enhanced Muscular Endurance
By increasing the availability of phosphocreatine – an immediate energy source in muscle cells – creatine has been shown to enhance performance during high-intensity exercise. This can improve repetitive sprint performance and the ability to do more reps with a given weight.
A 2010 meta-analysis found subjects taking creatine monohydrate improved muscular endurance by approximately 10-20% [3]. They were able to complete more reps per set compared to baseline and placebo groups. Effects were greater for upper body exercises than lower.
Again, this performance enhancement was achieved with dosages of around 20 g/day during a loading phase followed by 3-5 g/day maintenance.
Reduced Fatigue and Quicker Recovery
Due to its effects on cellular energy, creatine may help reduce both physical and mental fatigue. It assists in maintaining ATP levels during intense exercise that would normally cause rapid fatigue.
Some studies indicate creatine can enhance post-workout recovery as well. A 2011 review found subjects supplementing with creatine had less muscle damage and soreness following exercise [4].
Typical dosages used in these studies showing reduced fatigue and enhanced recovery were 5-10 g/day for 1-6 months. This provides further support that the recommended creatine dosage range is appropriate.
Are There Risks With Higher Doses?
What about exceeding the recommended dosage range? Are there any potential risks from taking very high amounts of creatine?
Up to 20-30 grams per day appears safe for healthy individuals based on clinical research to date. No serious adverse events have been reported in studies using dosages within this higher range [5].
However, there are some concerns to consider with extremely high creatine intake above 30 grams per day:
- May cause gastrointestinal issues like diarrhea
- Can increase risk of kidney damage in those with existing kidney disease
- Potential liver damage as well
- May affect hydration status and thermoregulation
That said, a 2011 review found no reports of renal dysfunction even with prolonged use of higher 20 gram per day doses [6]. Healthy kidneys appear to handle high creatine loads fine.
So for most people, staying under 30 grams per day long-term is likely prudent. Sticking within the standard recommended range gives the greatest bang for your buck without any increased risks.
Exceeding 5 grams per day doesn’t appear to provide much added benefit anyway and is just an unnecessary waste. Mega-dosing is not more effective and may end up doing more harm than good.
When Is The Best Time to Take Creatine?
Is there an optimal time of day to take your creatine supplement? Here is a quick look at current research on when timing creatine intake may matter most:
Pre vs Post Workout
Some research has compared taking creatine before exercise versus after:
- Taking creatine post-exercise increased lean mass and strength gains slightly more than pre-workout [7].
- May be better absorbed when muscles are more insulin sensitive post-workout [8].
Based on these findings, taking creatine shortly after training may be preferable.
Morning vs Evening
What about morning versus evening supplementation?
- One study found taking 5 g of creatine in the evening increased muscle creatine content slightly more than taking it in the morning [9].
- Evening ingestion overlapped more with when subjects trained later in the day.
So if you work out later in the day, taking creatine in the evening could be beneficial.
With a Meal
Consuming creatine alongside carbohydrates or protein may enhance absorption and uptake compared to taking it alone:
- Carbs trigger an insulin response which promotes creatine uptake into muscle [10].
- Protein may also stimulate insulin and provide amino acids that assist with uptake [11].
Overall it appears best to take creatine shortly after workouts with a meal containing protein and carbs if possible. However, the timing isn’t hugely critical. Consistency appears to matter most.
Spreading your dosage throughout the day is fine as well. Just aim to take it in close proximity to workouts and meals when you can.
Creatine Supplement Types
There are several forms of creatine supplements available. Do some work better than others? Let’s compare the pros and cons of the most common varieties.
| Type | Pros | Cons |
|---|---|---|
| Creatine Monohydrate | Most studied form with proven efficacy | Can cause GI discomfort |
| Creatine HCL | Greater water solubility, less GI issues | Less research overall on effects |
| buffered Creatine (Kre-Alkalyn) | Higher pH, potentially better absorption | Mixed evidence, may not increase muscle creatine levels |
| Creatine Ethyl Ester | Possibly enhanced bioavailability | Converts to creatinine, minimal creatine uptake shown |
Creatine monohydrate remains the gold standard given it’s low cost and extensive research showing it’s effective.Buffered or “pH-corrected” forms like Kre-Alkalyn are also popular, but more research is needed on their efficacy.
Is Creatine Ethyl Ester Better?
Creatine ethyl ester (CEE) is often touted as a superior form that is more bioavailable. But research to date has not shown CEE to outperform creatine monohydrate. CEE gets converted to the inactive metabolite creatinine before even reaching muscle cells. One study showed negligible muscle creatine uptake from a single 5 gram dose of CEE [12].
So stick with tried and true creatine monohydrate if you want the most scientifically supported form. CEE provides no added benefit for muscle creatine loading.
Creatine Dosage Timing FAQs
Let’s go over some frequently asked questions on creatine dosage and timing.
Should you cycle creatine?
Cycling on and off creatine is common practice, but there appears to be minimal evidence this is necessary. One study showed muscle creatine levels remained elevated after 2 months of supplementation even with a subsequent 4-week cessation [13].
Cycling might help limit any weight gain due to increased water retention. But constantly loading and unloading likely isn’t optimal. Your best bet is sticking with the standard loading phase then lower maintenance dose ongoing.
Is creatine only useful for high intensity exercise?
Many effects of creatine are most applicable to high-intensity activities like sprinting, powerlifting, etc. However, endurance athletes may see benefits as well.
In one study, creatine enhanced interval sprint performance during cycling and running [14]. Creatine also improved single sprint performance during swimming exercises [15].
So while not as directly ergogenic for endurance sports, through recovery and lean mass benefits, creatine can still boost performance across training modalities.
Should teens take creatine?
There is no firm age limit set for creatine usage. But given the rapid growth and development occurring during adolescence, caution is advised for teens under 18.
Starting with very low doses and monitoring for any side effects is recommended. Intakes should not exceed recommended levels for adults. Teens may see similar benefits, but safety should be the priority.
Do you need to take creatine forever?
Must creatine be taken indefinitely to retain the benefits? It looks like 4-6 weeks of supplementation can increase muscule creatine content by 10-40% [16]. This enhancement in creatine levels and performance may persist for up to 3 months after ceasing supplementation [17]. However, for ongoing optimal effects, continued intake does appear best.
Conclusion
Based on the current evidence, a daily creatine dosage of 1000 mg or 1 gram is lower than the clinically recommended range for increasing performance, strength, and muscle growth.
Most research on creatine’s benefits have used a 20 g per day loading phase for 5-7 days, followed by a 3-5 gram per day maintenance dose. This allows creatine levels to be elevated quickly and remain higher with continued intake. Dosages above 30 grams per day provide no added advantage and may increase health risks.
For maximum effectiveness, take creatine shortly after workouts and with food when possible. Consistency in hitting your target dosage each day appears most important.
While a low 1 gram dose may provide some benefit for lighter individuals, for most people, the tried and true standard dosage range of 3-5 grams per day (after an initial loading phase) is ideal for results. So in summary, 1000 mg alone is likely not enough creatine for most individuals to experience the full ergogenic effects.
