for a lot of people, 5g is enough per day. any more is wasted and processed through the kidneys.

However, when you take a lot of the creatine supplements, a lot of the creatine turns into creatinine before it gets to the muscles. Creatinine is useless (and a bit toxic from what I've read). So when a product says it contains 5g per serving, your body might not be absorbing that amount.

That is why a "loading" phase is recommended by some. The idea is to saturate the muscles w/ the creatine, so they are always "full". Afterwards, only "maintenance" is needed, that is just replenishing what is lost.

The "suggested" dosages are in loading, 20g via three or four doses a day and for maintenence, 8-10g a day through two or three doses.

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