How Much Creatine Do I Need for Muscle Growth?
If you’re not lifting heavy weights, doing high-intensity workouts, or eating a mainly vegan or vegetarian diet, your body probably makes as much creatine as it needs. Your body is likely already making enough if you’re consuming a balanced diet that includes animal products, says Bates.
Protein sources like beef, chicken, pork, and fish help your body produce the creatine it needs. While the amount of creatine per serving varies depending on the source, 3 ounces of meat will generally have about 0.4 grams (g) of creatine, Bates says.
If you’re looking to creatine as a supplement for muscle growth, a common protocol is to have a loading period, during which you significantly increase your creatine intake for a few days or weeks. “This can prime your muscles to increase the amount of creatine that they hold,” Bates says.
The amount of creatine that your body uses will also depend on how much muscle mass you have, says Bates. “In general, muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass,” she says.
If you’re interested in upping your creatine consumption, work with your doctor or dietitian to make sure the dose is right for your goals and health history.