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1 10 grams/day. 2  A loading dose of creatine 20 grams/day for 6 days followed by 2 grams/day for 6 months, and then 4 grams daily for 18 months has also been used. 3  For improving resistance training in people with Parkinson's disease: a loading dose of 20 grams/day for 5 days, followed by 5 grams/day.
To increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. For a 200 pound male carrying 60 pounds of lean muscle, a reasonable calculation would be: (0.4g/lb * 60 lbs)/0.95 + 2g â 27.3g.