T Nation

Creatine Amount per lb

The container of Creatine I bought from ProLab reads the recommended intake to be ~4.5g daily. It doesn’t provide any guidelines as to what body weight this is intended for. I’m currently 278lbs, 13%BF and have been taking about 9g daily with pretty good results. Anyone know what the “rule” is?

The “rule” depends on who you ask. There are so many different recommendations on creatine it’s getting ridiculous. Load-no load, start high and work down, start low and work high. If yo’re 278, you should probably be using a 10 g. daily maintenance dose-maybe even 15 but if what you’re doing is working, you know the old saying, “If it ain’t broke, don’t fix it.” Generally speaking, a 5 g. maintenance dose is appropriate for someone under 200 lbs. give or take.