Understanding Creatine Dosage and Cell Swelling

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Creatine draws water into muscles through a sodium chloride transporter, causing cell swelling. The loading phase, where people take excessive creatine, may lead to a rush of water into the cell, increasing weight temporarily. However, muscles contain limited creatine, so not all ingested creatine goes intracellular. The optimal daily dosage is 0.1 to 0.15 grams per kilogram of body weight. Options include a loading phase followed by a maintenance dose, a consistent daily dose, or a relative dose based on individual size for more efficient creatine translocation, considering different body sizes and muscle receptivity.

Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.

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