Creatine

[David Sanders]

If macros are determined in part by our body weight should creatine be determined.in the same manner?

[Robert Santana]

Yep. There are general equations out there for relative creatine needs. It's not perfect because you can have very small individuals that have nutrient needs in excess of what you'd expect and very large individuals with smaller nutrient needs than you'd expect. Useful from a practicality standpoint though. I've seen 0.3 g/kg for the loading phase and 0.03 g/kg for maintenance dosing. When I've plugged in bodyweight (in non-obese individuals) or ideal body weight (in obese individuals) it works pretty well and comes out to ~20-25g and ~3-5 g respectively in most cases. Below is a good paper on this

Creatine supplementation with specific view to exercise/sports performance: an update

[David Sanders]

Thanks

[David Sanders]

Do you support a loading phase. I've recently read that it's unnecessary.

[Robert Santana]

I support trying it and finding out. Some guys swear by it others say its not necessary. Doesn't appear to be harmful so why not.