how many grams of creatine
There is no established dose. Many different dosages of creatine supplements have been used in studies. For athletic performance, some people start with 10 grams to 30 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day. Natural food sources of creatine include meat, poultry, and fish.