How much creatine is optimal?

The optimal dosage of creatine varies based on body weight. Here are the general guidelines discussed by Andrew Huberman and Andy Galpin:

• For individuals weighing around 330 pounds (NFL linemen, etc.): 7 to 10 grams per day.
• For those weighing 225-275 pounds: 7 to 9 grams per day.
• For individuals around 185-250 pounds: 10-15 grams per day.
• For those weighing 130-180 pounds: 3-5 grams per day 1 2.

Creatine monohydrate is recommended due to its extensive research and evidence supporting its benefits. The timing of creatine intake is flexible and can be adjusted based on individual tolerance and preferences 2. Always ensure adequate hydration and electrolyte balance when supplementing with creatine 3.

Andy Galpin is a Professor of Kinesiology at California State University, Fullerton. He is highly regarded for his expertise in human performance, particularly in areas such as cardiovascular health, cardiorespiratory fitness, heart rate variability, and VO2 max. Dr. Galpin frequently shares his insights through various podcast appearances on shows like the Huberman Lab, The Peter Attia Drive Podcast, and Tim Ferriss Show. His contributions have significantly advanced understanding in the field of kinesiology.