Creatine dosage
Loading and maintenance by body weight.
Daily creatine dose
-
Enter body weight and phase.
Dose timing
-
Phase length
-
Formulas: Loading: 0.3 g x kg per day, split into 4 doses. Maintenance: 0.05 g x kg per day (3 to 5 g typical).
Creatine monohydrate is the most studied sports supplement: cheap, safe, and effective for strength and muscle. Get your loading and maintenance doses in grams from your body weight.
Loading and maintenance by body weight.
Enter body weight and phase.
A loading phase of 0.3 g per kg daily for 5 to 7 days saturates muscles in a week; without it, 3 to 5 g daily still saturates in about a month. Loading is faster, not better, and some people get stomach discomfort from big doses.
Once saturated, about 0.05 g per kg per day keeps muscles full: 3 to 5 g for most adults. No cycling off is needed, timing around workouts is a minor detail, and an extra glass or two of water covers the fluid shift.