@suppbeasttv

How much creatine should you take? 🧐

https://www.instagram.com/reel/DUW9FtXETQv/?igsh=Zmg0ZndwcDNuZHY423 Apr 2026

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The reel suggests dosing creatine based on body weight, which is not supported by the evidence provided. The standard maintenance dose is typically 3-5 grams per day, regardless of weight.

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Detected Supplements (1)

Creatine Monohydrate"creatine" in reel

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Ingredient✓ Creatine Monohydrate on StackTerminal

Creatine MonohydrateUnsupported

“Maintenance is 0.045 grams per pound of body weight.”

The evidence supports a standard maintenance dose of 3-5 grams per day, not a weight-based dosing strategy.

View evidence for Creatine Monohydrate →

Transcript

Auto-generated from the reel audio.

If we were going to study creatine, let's start studying it by dosing by weight. Stop telling people that maintenance is three to five grams a day. Maintenance is 0.045 grams, at least the best maintenance we know of, per pound of body weight. Here's the problem. The FDA doesn't allow you to put your dosing by weight on a label in most incidences because they're afraid the customer can't do the math properly. So they tell, and I don't disagree with that at all. So they tell you to put, well, tell one scoop or two scoops. That isn't gonna work really very well.

Caption

How much creatine should you take? 🧐 Well that should be personal! Especially if you are into athletics and performance! 💪🏼 0.045grams per lb of lean body mass or bw if you’re lean! How much creatine does it come out for you?! Comment below 👇🏼 Unfortunately many will get the math wrong which ruins the fun for many 🙃 But creatine should be taken according to size! Comment CREATINE for full episode! #creatine #nutrition #gym