Coaches working with recreational and competitive athletes regularly encounter questions about creatine.

One of the most common concerns is understanding why different studies report different quantities.

The answer often lies in how researchers design their protocols.

Fixed quantities versus body-weight calculations

Some creatine studies use a fixed daily quantity.

Others calculate the amount according to body weight.

A research protocol expressed as 0.03 g/kg/day means 0.03 grams per kilogram of body weight each day.

For example:

• 60 kg participant: 1.8 g/day
• 75 kg participant: 2.25 g/day
• 90 kg participant: 2.7 g/day

These figures demonstrate the calculation, not recommended servings.

Understanding loading protocols

Some studies use a short loading phase.

A commonly investigated approach involves approximately 0.3 g/kg/day for several days before transitioning to a smaller quantity.

Other studies examine daily protocols without loading.

Coaches should understand the distinction when discussing research with athletes.

Different sports, different questions

Creatine research includes studies involving maximal strength, repeated sprint performance, power and muscular endurance.

There are also studies examining cognitive tasks and sleep deprivation.

These aren’t all investigating the same outcome.

A protocol used in one context shouldn’t automatically be applied to another.

Weight-sensitive sports

Research involving creatine loading has reported increases in body mass, largely associated with water.

This is particularly relevant when interpreting studies involving weight-class or weight-sensitive sports.

The existence of a research finding doesn’t establish what an individual athlete should do.

Working with younger athletes

Adolescent creatine research is more limited.

The Australian Institute of Sport and Sports Dietitians Australia emphasise appropriate nutrition and professional guidance for younger athletes.

Coaches should avoid treating adult research protocols as instructions for teenagers.

A research resource for coaches

Propel Health Australia’s Creatine Dosage by body weight resource brings published study quantities together in a structured table.

It includes research categories, body-weight calculations and a printable A4 PDF.

The format may be useful when explaining research methods in an educational setting.

Keep research and recommendations separate

Coaches have an important role in helping athletes understand scientific information.

However, individual supplement advice should account for medical history, age, sporting requirements and relevant product directions.

An Accredited Sports Dietitian or doctor can provide appropriate individual guidance.

The coaching takeaway

A good understanding of creatine research begins with three questions.

What was the study investigating?

Who were the participants?

What protocol did the researchers actually use?

Those questions provide a stronger foundation than taking a number from one study and applying it to every athlete.