Table 1.

Dosing guidelines for creatine supplementation in females [2,67,84,101].

	Dose	Maintenance
Loading Dose	5 g 4 × daily (20 g/day; 0.3 g/kg/day) every 4 h for 5 days	3–5 g (0.03 g/kg/day) daily
Example: 150 lb female (68.2 kg)	8:00 am: 5 g	3–5 g (2.0 g/kg) daily
	12:00 pm: 5 g
	4:00 pm: 5 g
	8:00 pm: 5 g
Routine-Consistent Dose	5 g daily	5 g daily
Brain Saturation	15–20 g daily for 3–7 days (in divided dose)	5–10 g daily

Menstrual Cycle Notes: Due to elevated protein turnover in the luteal phase, creatine supplementation/loading may support muscle protein preservation.