1g of creatine a day for saturation.

[jdevo2004]

I have read a couple of times from different forum members that all the creatine you need to maintain saturation is 1g a day. Is this broscience or fact? Wouldnt it be better on your body and kidneys to use the least amount of creatine needed to maintain saturation?

[Mr.Cooper69]

use more than 1g. try 3. if its your first month, do 5.

[Murderfox]

IMO 1g would be a little low, ~3g is the most frequently recommended dose though.

[Stankiewicz]

use more than 1g. try 3. if its your first month, do 5.

This^^^

[shadar]

I've seen at least one study showing 2g didn't quite maintain saturation.

[snorkelman]

Preen showed that creatine levels can be maintained at a high level with 2 grams or 5 grams. Greenhaff also used 2 grams. 2 grams hasn't always performed as well though so a little more wouldn't hurt, and I agree with the 3-5 gram recommendation.

This chart shows that taking just 2 grams of creatine per day keeps the levels just as high as achieved after 6 days of loading (when a saturation point is reached) at 4 doses of 5 g creatine per day for 6 days.



See, Muscle creatine loading in man. Hultman et.al, J Appl Physiol 1996;811:232–7.

See also, Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance? Anna Casey and Paul L Greenhaff, American Journal of Clinical Nutrition, Vol. 72, No. 2, 607S-617s, August 2000. Full paper at: http://www.ajcn.org/cgi/content/full/72/2/607S