Creatine Loading + Maintenance
Loading: 0.3 g/kg/day for 5-7 days. Maintenance: 0.03 g/kg/day (~3-5g).
Result
Daily dose
21.0 g
Per dose: 5.3 g. Split into 4 doses; saturate in 5-7 days.
- Body weight (kg)70.00
- Phaseload
- Daily dose21.00 g
- Per dose5.25 g
- NoteSplit into 4 doses; saturate in 5-7 days.
Step-by-step
- Loading: 0.3 g/kg/day. Maintenance: 0.03 g/kg/day (min 3g).
- Today's phase: load → 21.0 g/day.
How to use this calculator
- Weight + unit + phase.
- Loading splits 4×; maintenance is single daily.
About this calculator
Creatine monohydrate is the most-researched ergogenic supplement. Loading phase (0.3 g/kg × 5-7 days, split into 4 doses) saturates muscle creatine stores. Maintenance: 3-5g daily indefinitely. No-loading approach (5g/day): same final saturation, takes 3-4 weeks. Loading risks GI upset; many skip it. Effects: 5-10% strength gain, 10-15% explosive power, 1-2 kg water-weight gain. Citation: ISSN position stand (Kreider et al., 2017).
Frequently asked
No — same result without. Loading just speeds saturation by 3 weeks. Many skip due to GI side effects.
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