16 Grams of Creatine for Maximum Benefits?

16 Grams of Creatine for Maximum Benefits?

If you didn't know already, Creatine is one of the most studied sports nutrition supplements on the market today. Creatine has been around since I was in high school, which was over 30 years ago. Myself and all the other athletes at my high school were taking this amazing white powder before our workouts and games. And even since then, it has been studied for all the different benefits.

Commonly Known Dosage - 5 Grams

For the last 30 years people, companies, brands and labs have recommended that you take 5 grams per day. Now this is Creatine Monohydrate, so some of the other novel forms of Creatine may have different dosing. But like you, I have always known to take 5 grams per day, normally pre or post workout.

What are the Benefits of Taking 5 Grams of Creatine Per Day?

  • Increased Muscle Mass: Creatine helps promote muscle growth by increasing water content in muscle cells and enhancing protein synthesis.

  • Enhanced Performance: It can improve strength, power, and exercise performance, particularly in high-intensity, short-duration activities like sprinting or weightlifting.

  • Faster Recovery: Creatine may help reduce muscle cell damage and inflammation after intense workouts, potentially leading to quicker recovery times.

  • Improved Cognitive Function: Some studies suggest creatine can have positive effects on cognitive performance, particularly in tasks requiring short-term memory and quick thinking.

  • Support for Energy Production: Creatine increases the availability of ATP (adenosine triphosphate), the primary energy carrier in cells, which can enhance overall energy levels during workouts.

  • Muscle Endurance: While primarily known for short bursts of activity, creatine can also help improve endurance in some athletes by delaying fatigue.

  • Safety and Convenience: Creatine is generally considered safe for most people and is easy to incorporate into a daily routine, either through supplements or certain foods.

    • What About a Loading Phase?

    Ahhh loading. That wonderful time when you take up to 30 grams of creatine at once and then spend an hour in the bathroom. Well, not everyone. For years they recommended that you load up on creatine during your first 5 days. Recent research has shown while this will speed up the saturation of the muscle cells, it is not required for additional gains or benefits.

    Higher Doses - Is it Worth It?

    So back to what this article is about! Is taking higher doses of Creatine worth it? Well there was an interesting study that showed it definitely was. This was a 6-week study. The biggest issue I have with this study, to be honest up front, is that it only had 11 participants. I would love to see more participants in a similar study done in the future.

    Number of Participants: 11

    Length of Time: 6 Weeks

    Grams of Creatine: 16 Per Day Everyday

    What were the Results?

    • Increased brain creatine levels, indicating better energy metabolism.
    • Reduced fatigue levels.
    • Improved reaction times, showing potential cognitive benefits.
    • Enhanced hand-grip strength, suggesting a positive effect on physical performance.

    I thought that last one was very interesting. Would definitely help those that love deadlifts or anything where your grip is the break in chain. But overall, increasing your dosage from 5 grams a day to 16 grams a day could provide you with reduce fatigue, more strength and increase cognitive performance!

    Conclusion

    So what should you do? Due to the cheap prices on Creatine, I don't think it can hurt trying the 16 grams per day of creatine. If anything you may notice some stomach discomfort during your initial increase in dosage. Personally, I am going to test this out and see if I do indeed notice any other effects, as I am currently taking 5 grams per day. I would love to have some of our customers try this and give us some feedback as well!

    Need cheap creatine powder to try this out? 1000 grams for only $49.95! That's 2 months worth at 16 grams per day!

    Oct 22nd 2024 Jeff Moriarty
    Author
    Jeff Moriarty
    Jeff has been in the fitness and supplement industry for almost 20 years. He is an avid bodybuilder and helps others with lifting techniques, as well as the best vitamins and supplements they should take for the goals they have. You can find him on LinkedIn and Youtube.
    Jeff Moriarty

    See All Blog Posts

    †The content of this blog post is intended solely for reference and entertainment purposes. We do not offer medical advice or specific guidance regarding the products discussed. Our insights are based on a combination of anecdotal experiences, online studies/reviews, manufacturer details, and customer feedback. While we strive to present accurate and current information, we cannot assure its completeness or its alignment with the most recent product formulations or data. For any concerns or up-to-date information, we recommend visiting the manufacturer's website directly. The opinions and information provided here do not necessarily reflect the views of Supplement Warehouse; they represent the perspectives and information from the manufacturers and users. Furthermore, these statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease or illness.

    Recent Posts

    supplementwarehouse.com widget logo