How much creatine is optimal?

For optimal creatine dosage, the recommendations from Andrew Huberman and Andy Galpin reflect individual body weight as follows:

• Standard Dose: Generally, 5 grams per day is recommended.
• Smaller Individuals: Those under 180 pounds might need around 3-5 grams daily.
• Larger Individuals: Those weighing between 185 to 250 pounds should consider 10-15 grams daily. For even larger athletes (greater than 250 pounds), the dose can go up to 10 grams or more per day 1 2.

The timing of creatine intake isn't crucial, so you can take it whenever convenient, like during meals or in workout shakes 1.