💪 Creatine 3g or 5g: Why Studies Recommend the Minimum Effective Dosage

You may have noticed the "standard" 5g scoops in each tub of creatine. But here's a rarely mentioned scientific truth: after 35 days of supplementation, both the 3g and 5g groups showed equivalent significant increases in strength ( Δ% 1RM = 20.0 ± 4.0 for 3g vs 19.9 ± 1.5 for 5g ), with no significant difference between the two dosages.

At Pure Lab Nutrition , we prioritize intelligent effectiveness over marketing overconsumption.

📑 Summary

1. Why 3g is enough for optimal results
2. The science behind the 3g = 5g equivalence
3. Charging phase: accelerate saturation
4. Complete protocols compared
5. Caffeine-NSAID-creatine interaction explained
6. Results Timeline
7. Non-negotiable quality criteria
8. Conclusion & Recommendations
   
   

🎯 3g is enough for optimal results

A comparative study by Vilar Neto et al. (2018) conducted with 36 bodybuilders directly compared the 3g and 5g groups. Result: strictly equivalent strength gains ( Δ% 1RM = 20.0 ± 4.0 for 3g vs 19.9 ± 1.5 for 5g ), with a visible increase from 7 days of supplementation for both groups (compared to 14 days for the placebo).

Why is 3g sufficient? Studies show that a significant performance improvement is achieved with approximately 0.03g/kg of body weight . For a 77kg individual, this equates to only 2.3g per day, less than half the "standard" dose of 5g. Studies using dosages of 1-2g/day have proven ineffective, but 3g represents the scientifically validated minimum effective dose.

💰 The Concrete Financial Impact

• With a dosage of 5g/day → 300g jar = 60 days (≈2 months)
• With a dosage of 3g/day → 300g jar = 90 days (≈3 months)

Savings: 40% less creatine for the same results. Your tub lasts 66% longer, without any loss of effectiveness.

📏 The Body Weight Myth

Muscle saturation with creatine phosphate depends on active muscle mass and not on total weight.

Contrary to what some claim, 3g is sufficient even for athletes weighing 100kg+. Why? Because muscle saturation with creatine phosphate is not proportional to total body weight, but to active muscle mass . And even bodybuilders weighing 100kg+ reach complete saturation with 3g/day after 3-4 weeks. There is no benefit to exceeding this dose for maintenance.

Your muscles store approximately 120–160 mmol/kg of phosphocreatine. Once this capacity is reached, any excess is eliminated. Both dosages reach the same plateau, with only a 1- to 2-week difference.

The 3 phases of muscle creatine:

1. Initial storage (unsupplemented): ~100-115 mmol/kg
2. Optimal saturation (with supplementation): ~140-150 mmol/kg
3. Maximum saturation (physiological ceiling): ~160 mmol/kg

The difference between 3g and 5g? You reach the same saturation plateau, simply with a slight time lag (2-3 weeks vs. 3-4 weeks). But after 35 days, both groups are at the same saturation level, hence the identical results observed in Vilar Neto's study.

The scientific truth:
- A 60kg athlete and a 95kg athlete both reach ~140-150 mmol/kg of muscle saturation
The difference? The heavier one might take an extra week to fully saturate.
- Identical final result: +20% (on average) strength in both cases

Important note: Even for athletes weighing over 100kg, exceeding 3g daily during the maintenance phase provides no scientifically proven additional benefit. Your muscles have a limited storage capacity for creatine phosphate, regardless of your body weight.

📊 The Myth of the 5g Spoon

The 5g standard dose simply comes from the size of measuring spoons. Early studies used 20g/day during the loading phase, then 5g, without comparison to lower doses. Today, research shows that 3g is sufficient for the same effectiveness.

⚡ The Loading Phase: Accelerating Saturation

The standard loading phase involves taking 5g × 4 times/day for 5–7 days (i.e., 20g/day). This allows for full saturation in 7 to 10 days.

✅ Advantages

• Rapid muscle saturation (7–10 days)
• Visible results from the 2nd week
• Muscle weight gain +1.5–3kg

⚠️ Disadvantages

• Temporary water retention
• Possible digestive discomfort
• Faster consumption of the pot

Alternative: a constant dosage of 3g/day from the start → same results in 3-4 weeks without digestive discomfort.

📊 Complete Protocols Compared

Studies show that consuming caffeine and creatine together can reduce the effects of the latter on muscle performance. ☕

Avoid taking them simultaneously. Space your doses at least 2 to 3 hours apart.

• Weeks 1–2: slight weight gain (intramuscular water)
• Weeks 3–4: +15–20% strength
• Weeks 5–8: Stable plateau and visible muscle gains
• 12 weeks: complete saturation and lasting benefits
  
  

✅ Non-Negotiable Quality Criteria

1️⃣ Scientifically Validated Form

Choose only creatine monohydrate . HCl, ethyl ester, or buffered forms offer no proven benefit.

2️⃣ Purity ≥ 99.9%

Choose French brands; this guarantees optimal traceability and safety. The product must state (on the packaging) a purity of at least 99%.

3️⃣ Micronization & Dissolution

A micronized powder (mesh 200) dissolves perfectly and reduces digestive discomfort.

4️⃣ Total Transparency

Check the origin, certification, and absence of unnecessary additives. A reputable brand will clearly provide purity analyses (upon request from its customers).

🎯 Conclusion & Final Recommendations

The International Society of Sports Nutrition confirms that creatine monohydrate is the most effective supplement for performance, strength and muscle recovery.

The optimal dosage remains 3g per day after initial saturation.

• 💧 Stay hydrated (2–3L/day)
• ☕ Limit caffeine
• 📆 Be consistent (same time every day)

Studies are unanimous: there's no need to consume more. Effectiveness depends on consistency, not quantity.

Pure Lab Nutrition ... The art of nourishing your well-being.

📚 Scientific Sources

1. Vilar Neto, JDO, et al. (2018). Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance. Asian Journal of Sports Medicine, 9(3):e62739.
2. Trexler, ET, et al. (2015). Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res, 30(5):1438–46.
3. Kreider, R.B., et al. (2017). ISSN Position Stand: Safety and Efficacy of Creatine Supplementation. J Int Soc Sports Nutr, 14:18.
4. Antonio, J., et al. (2021). Common Questions and Misconceptions About Creatine Supplementation. J Int Soc Sports Nutr, 18:13.