Creatine Dosage Calculator
Calculate optimal creatine dose
Formula
Loading: 0.3g/kg × 5-7 days
Maintenance: 3-5g daily
Or skip loading: 5g daily
Creatine Protocol
| Loading phase | 20g/day, 5-7 days |
| Maintenance | 3-5g/day ongoing |
| No loading | 5g/day (slower saturation) |
Related
Complete Guide to Creatine Dosage Calculator
Creatine monohydrate is one of the most researched and effective supplements for strength and power. It increases phosphocreatine stores in muscles, improving ATP regeneration during high-intensity exercise.
Loading vs No Loading
Loading (faster): 20g/day split into 4 doses for 5-7 days, then 3-5g daily maintenance. Saturates muscles in 1 week.
No loading (gradual): 5g daily from the start. Takes 3-4 weeks to fully saturate muscles but is simpler and causes less bloating.
Benefits of Creatine
- Increased strength and power output
- More reps and training volume
- Faster recovery between sets
- May support brain health
Safety
Creatine monohydrate is extensively studied and safe for healthy adults. Stay hydrated. Those with kidney disease should consult a doctor first.
Frequently Asked Questions
Standard maintenance dose is 3-5g daily. Loading phase uses 20g daily (split into 4 doses) for 5-7 days. Loading is optional - 5g daily works, just takes longer to saturate.
No. Loading saturates muscles faster (1 week vs 3-4 weeks), but the end result is the same. Many people skip loading to avoid potential bloating and stomach discomfort.
Timing is not critical. Take it whenever is convenient and consistent. Some prefer post-workout with protein, but research shows no significant timing advantage.
Yes. Creatine monohydrate is one of the most studied supplements and is safe for healthy adults. It does not damage kidneys in healthy people. Stay hydrated.
Creatine pulls water into muscles, which can cause 1-3 kg of weight gain initially. This is intramuscular water, not subcutaneous bloating, and contributes to the muscle-building effect.
No need to cycle. Creatine works through saturation, and stopping causes levels to drop over 4-6 weeks. Continuous use is fine and maintains benefits.
Creatine monohydrate is the most researched, effective, and cost-effective form. Fancy forms like HCL or ethyl ester offer no proven advantages despite higher prices.