CREATINE
DOSING
GUIDE
Creatine monohydrate is one of the most researched and effective supplements. Calculate your optimal dose based on body weight and preferred protocol.
// YOUR METRICS
SAFETY PROFILE
Creatine monohydrate is one of the most studied supplements with an excellent safety profile in healthy adults. No loading phase is required for effectiveness.
// YOUR DOSING PROTOCOL
DAILY MAINTENANCE DOSE
5
grams per day
LOADING PHASE (OPTIONAL)
DAILY LOADING DOSE
20g
DURATION
5-7 days
Split into 4 doses of 5g throughout the day
PROTOCOL DETAILS
MONTHLY SUPPLY
150g
COST ESTIMATE
~$5-10
// CREATINE_SCIENCE
WHAT YOU NEED TO KNOW
Creatine is a naturally occurring compound found in muscle cells. Supplementing with creatine monohydrate increases muscle creatine stores, improving high-intensity exercise performance and supporting muscle growth.
PROVEN BENEFITS
- Increased strength: 5-10% improvement in max strength
- More muscle: Enhanced muscle growth with resistance training
- Better power output: Improved performance in high-intensity exercise
- Faster recovery: Reduced muscle damage and inflammation
- Cognitive benefits: May support brain health, especially in vegetarians
LOADING VS. NO LOADING
| APPROACH | PROTOCOL | TIME TO SATURATION |
|---|---|---|
| No Loading | 3-5g daily | 3-4 weeks |
| With Loading | 20g/day x 5-7 days, then 3-5g | 5-7 days |
Both approaches achieve the same end result. Loading is optional and may cause minor GI discomfort in some people.
COMMON MISCONCEPTIONS
- Water retention: Initial weight gain (1-2 lbs) is intramuscular water, not bloating
- Kidney concerns: Safe in healthy individuals; no evidence of kidney damage
- Hair loss: No direct evidence creatine causes hair loss
- Need for cycling: Not necessary; can be taken continuously
FORM MATTERS
Creatine monohydrate is the most studied and cost-effective form. Other forms (HCL, buffered, etc.) have no proven advantages despite higher costs. Look for products with Creapure certification for quality assurance.
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Disclaimer: Creatine is generally safe for healthy adults. If you have kidney disease, are pregnant, nursing, or taking medications, consult a healthcare provider before supplementing. This calculator provides general guidance and is not medical advice.