Creatine Loading Calculator
Loading + Maintenance Protocol
Standard creatine loading phase followed by maintenance dosing
Creatine Cycling Schedule
Calculate creatine cycling with on and off periods
Formula
Loading: 0.3g per kg bodyweight per day for 5-7 days | Maintenance: 0.03g per kg bodyweight per day (3-5g)
Frequently Asked Questions
Do you need a creatine loading phase?
No, but it speeds up saturation. Loading (20-25g/day for 5-7 days) saturates muscles in about a week. Without loading (3-5g/day), it takes about 28 days. Both achieve the same endpoint.
How much creatine should I take?
Loading: 0.3g/kg/day (typically 20-25g) split into 4 doses for 5-7 days. Maintenance: 3-5g/day (0.03g/kg). Creatine monohydrate is the most researched and effective form.
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