The recommended maintenance dose of creatine is 3-5 grams per day. Creatine should be taken with plenty of water, as it draws water into the muscles. The best time to take creatine is close to your ...

The standard creatine dose for muscle growth and athletic performance is 3-5 grams per day. Some studies on high-dose creatine (20 g/day) have found improvements in certain cognitive domains. Overall, ...

A creatine loading phase is when a person takes a higher dose than the maintenance level for several days. Proponents suggest this saturates the muscles with creatine, allowing people to experience ...