Approximately 14.6 mmol of creatinine (creatine’s urinary metabolite) is lost on a daily basis in the average 70 kg healthy young man who has a creatine storage capacity of around 120 g.[1] This represents a daily creatine loss rate of 1.6%–1.7% (around 2 g),[2][3] and is the amount of creatine that has to be obtained from the diet or in supplemental form on a daily basis in order to maintain sufficient creatine levels. This value is usually around 20% lower in women and 45% lower in older adults due to lower levels of lean mass in these populations,[1][4] and higher in individuals with higher than normal levels of lean mass.[1]
How much creatine do I need?
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•Last Updated: October 13, 2024