Everyone probably has their own creatine needs. Those who comprehensively train or exercise and also eat little meat probably need more creatine than someone whose physical activity level is more moderate and whose meat consumption is higher.
Use the benefits of creatine with the right dosage
The supplementation of creatine monohydrate as a dietary supplement increases creatine levels within the body. The use of creatine in moderate amounts has proven benefits. We therefore recommend a daily intake of three to five grams of pure creatine monohydrate.
Can I take more creatine?
The regular supplementation of creatine as a dietary supplement causes the creatine level in the tissue to reach a maximum level that can not be exceeded. However, a certain part of the creatine pool is also converted into the biodegradation product creatinine each day and excreted – as a completely natural process. This is the part that needs to be replenished: through the body's own biosynthesis, intake of food and/or nutritional supplementation. If more creatine is taken than the body actively requires, the surplus will be excreted in the production of urine. It is therefore not useful to take unnecessarily high doses of creatine over a longer period of time.
Is a loading phase with creatine useful?
On the Internet, there are articles that suggest a higher dosage than the daily recommended amount of three to five grams of creatine. They recommend that one instead start with a higher dosage, before reducing this after a few days.