Creatine supplementation, at approximately 5 grams per day for a 180-pound individual, enhances muscle performance, power output (12-20%), hydration, and reduces fatigue.

“The standard dose is somewhere between two and five grams, again, as always check with a doctor, make sure these things are safe for you. I'm not responsible for your health. You are. I don't say that just to protect me. I'd say that also to protect you but it really seems to improve muscular endurance, improve anaerobic running capacity, reduce fatigue. There are even some interesting effects on reduction of body fat and improvements in lean mass.”

“and it's often been said that 5 to 10 grams per day of creatine monohydrate depending on how much you weigh 5 to 10 grams per day of creatine monohydrate can increase creatine phosphate stores in muscles can bring more water into muscles can make you stronger get increased power output and that is all true”

“How much creatine? I asked the experts, and they tell me that for somebody who's about 180 pounds, 5 grams a day should be sufficient or so. Creatine seems to have a performance-enhancing effect. There are 66 studies showing that power output is greatly increased anywhere from 12 to 20% This is sprinting and running and jumping as well as weightlifting by creatine. The ability to hydrate your body is improved by creatine because of the way that it brings more water into cells of various kinds. It reduces fatigue.”

“So as far as we can tell you take extra creatine you pee it out. It's not a big deal.”

“I would say five grams a day seems adequate for the averagesized human. um given what the normal diet generally includes and that's going to get you to saturation.”

“can you think of a single more researched or more effective supplement or nutrient quote unquote and creatine for humans I I can't really no probably not because it's been study for for decades like 50 years”

“and around three to five grams per day”

“can you think of a single more researched or more effective supplement or nutrient quote unquote and creatine for humans I I can't really no probably not because it's been study for for decades like 50 years um and it's consistently shown significant increases in muscle strength muscle mass um you know particularly supplementing around the time of exercise and around three to five grams per day um”

“I think three to five grams per day for most humans is ideal and if you're doing that much or anywhere near that over the course of a few months you will saturate your muscles with creatine and that leads to Optimal function of your muscles optimal muscle strength improvements in recovery and improvements in mental function as well”

“Within a few weeks, five grams will saturate your muscles. That'll improve muscle performance. It'll improve lifting strength. It'll improve explosivity, speed potentially, and recovery.”

“but today people that are taking it are usually just taking 3 to five grams per day”

“research shows that once muscle stores are fully maximized um you know which can be achieved with 3 to five grams per day um you're you're you're sort of you you you flattened out that curve so um you in other words you don't need to go much beyond that”

“3-5g/day is a good dose for most people”

“The best protocol seems to be 5-10 grams per day taken around whenever you exercise for optimal uptake.”