Creatine Dosage Calculator
Creatine monohydrate is the most studied sports supplement in existence — safe, cheap, and genuinely effective for strength and muscle. Dosing is simple once you know the two phases: a short loading phase, then a small daily maintenance dose.
Take with water any time of day — timing barely matters. Micronized monohydrate is the researched form.
The two strategies
- Loading (0.3 g/kg/day for 5–7 days): saturates muscles fast — then drop to 3–5 g daily.
- Steady (3–5 g daily): same saturation in 3–4 weeks, no loading phase needed. Simpler and easier on the stomach.
What the research says
Hundreds of trials show creatine monohydrate increases strength, power, and lean mass with an excellent safety profile in healthy people. The 1–2 lbs of early “weight gain” is water inside muscle cells — that’s part of how it works, not fat. No cycling off is required.
Our creatine picks
Look for 100% micronized creatine monohydrate — nothing else needed.
Frequently asked questions
Do I need to load creatine?
No — loading just gets you saturated a few weeks faster. A steady 3–5 g daily reaches the same endpoint.
When should I take creatine?
Any consistent time works. Post-workout with food is marginally popular in studies, but the difference is tiny — daily consistency wins.
Is creatine safe?
For healthy individuals, yes — it’s among the most studied supplements ever, with no evidence of kidney or liver harm at recommended doses.
Will creatine make me bloated?
Loading can cause mild water retention in muscles (the goal). If it bothers you, skip loading and use 3–5 g daily.
Monohydrate vs fancy forms?
Stick with micronized creatine monohydrate — it’s the form used in virtually all research, and the cheapest.