How much creatine is optimal?


The optimal amount of creatine depends largely on body weight and physical activity. For most adults, a standard dose is about 3 to 5 grams per day. However, the specific dose can be adjusted based on individual factors such as body weight and athletic demands. For larger individuals or those engaged in intense athletic activities, a dose up to 10 grams per day may be appropriate. It's important to note that the timing of intake is not crucial; creatine can be taken at any time of the day 1.

Creatine Dosage

Andy Galpin explains that the best form of Creatine is Creatine monohydrate and that the dosage should be based on physical size. He also mentions that the timing of taking Creatine is irrelevant.

Huberman Lab

Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series