The right dosage of creatine

Creatine is a naturally occurring compound in the body that is primarily stored in the muscles. It supports the supply of energy to the muscles, especially during short-term, intense loads such as sprinting or weightlifting. The supplemental intake of creatine can increase performance in corresponding sports, but the dosage should be observed here.

What dosage is recommended?

According to the European Food Safety Authority (EFSA), the recommended daily dose is 3g. If taken as a supplement, the dose should be divided: 0.3 g creatine per kg body weight per day, divided into several intakes, e.g. before or after training.

Important information on dosing

Do not exceed the recommended dose.
People with kidney problems should refrain from taking it or consult a doctor beforehand.
Drink enough water while taking to support kidney function.
Long-term use over several months is harmless.
It does not make sense to take creatine in sports with longer endurance loads such as marathons or cycling. A balanced diet is more important here.

Conclusion

Creatine can increase athletic performance in certain sports, but dosage should be considered. A higher dose does not bring any additional benefits, but it can lead to side effects. People with kidney problems should refrain from taking it or consult a doctor.