Creatine Loading + Maintenance
Loading: 0.3 g/kg/day for 5-7 days. Maintenance: 0.03 g/kg/day (~3-5g).
Result
Loading calculator…
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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
Loading necessary?+
No — same result without. Loading just speeds saturation by 3 weeks. Many skip due to GI side effects.
When to take?+
Anytime; consistency > timing. Slight benefit post-workout with carbs/protein. Not affected by stomach contents.
Cycling on/off?+
No need. Creatine is safe long-term in healthy adults. Cycling is a myth.
Side effects?+
Mild GI upset (loading), 1-2 kg water weight (cellular), increased thirst. Long-term safety established.
Brands matter?+
Creatine monohydrate is universal. Buffered, HCl, ethyl ester variants no better. Cheapest works.
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