Journal of the International Society of Sports Nutrition (USA, 2017–2021)
"Multiple studies in the sports nutrition literature show that a daily intake of approximately 3–5 grams of creatine monohydrate is effective at increasing muscle creatine stores and improving strength and performance over time. Short-term higher doses (e.g., ~0.3 g/kg/day for 5–7 days) can be used to saturate muscles more quickly, but long-term maintenance dosing typically falls in the 3–5 g/day range, which has been well supported by research."
