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Creatine Dosage Calculator
Calculate your optimal creatine monohydrate dosage for the loading and maintenance phases.
Creatine Monohydrate is one of the most researched supplements for improving power output and muscle mass. Dosages are best calculated by body weight.
Loading Phase
Day 1-7
20 g / day
Split into 4 doses of 5g throughout the day to avoid stomach upset.
Maintenance
Day 8+
3.4 g / day
Take once daily, preferably post-workout with a carbohydrate source.
Why Creatine?
Creatine Monohydrate is the most researched sports supplement in history. It increases intramuscular PCr (phosphocreatine) stores, helping you produce more ATP for explosive power.Loading vs. Maintenance
- Loading Phase (5-7 Days): Rapidly saturates your muscle creatine stores. Typically 20g/day (split into 4 doses).
- Maintenance Phase: Keeps stores elevated. Typically 3-5g/day.
- No Loading?: You can skip loading and just take 5g/day, but it will take about 3-4 weeks to reach full saturation.
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