The optimal amount of creatine to consume depends on your body weight. For someone who weighs around 180 pounds, five grams of creatine per day should be sufficient. For those who weigh more than 180 pounds, such as 220 or 230 pounds, 10 to 15 grams of creatine may be necessary. For people who weigh less than 180 pounds, three to five grams of creatine or even one to three grams may be enough. It is important to note that creatine is a fuel source for early bouts of high-intensity activity and can also be a fuel source for neurons in the brain, which can have cognitive enhancing effects. Creatine can increase power output by up to 20%, reduce fatigue, and increase mass by bringing more water into muscle. It is also important to stay well hydrated and have salt and electrolytes present when taking creatine.
This is not medical advice. Consult your physician before changing protocols.