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Creatine Myths: Hair Loss, Bloating, Dosing, and More

The Stronger By Science Podcast

CHAPTER

How Much Creatine Do You Need?

If you're eating enough to get two grams per day that you could sustain that, I suspect you don't need to use creatine. The average body mass in the loading phase followed by two grams maintenance group was about 85 kilos. It was about 75 kilos for just the straight three gram a day group. And so the two gram a day maintenance dose in the first group worked out to 0.023 grams per kilogram of body mass.

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