What is the typical maintenance dose of creatine after a loading phase to sustain elevated levels?

The typical maintenance dose of creatine after a loading phase is 5 grams per day. Following a loading phase, which usually involves taking a higher amount of creatine (often around 20 grams split into smaller doses throughout the day for about 5-7 days), the goal is to saturate the muscles with creatine. Once this saturation is achieved, a smaller daily dose is sufficient to maintain elevated creatine levels in the muscle tissue.

Research shows that a daily intake of around 3-5 grams is effective for maintaining muscle creatine stores, with 5 grams being a common recommendation in both research and practical guidelines. This amount helps keep the muscles saturated without the risk of excess accumulation, which could lead to diminished returns or unnecessary side effects. Thus, 5 grams day after the initial loading phase effectively supports ongoing performance benefits in endurance, strength, and muscle recovery.

Higher doses are generally unnecessary for maintenance and could lead to unwanted digestive issues or other side effects without providing added benefits. Therefore, the selected daily intake aligns with established guidelines for maintaining creatine levels effectively.