Creatine Loading & Maintenance Calculator
Calculator
FAQ & Guide
What is Creatine?
Creatine is a natural substance that turns into creatine phosphate in the body. This helps make ATP, which provides energy for muscle contractions. It's one of the most studied supplements for improving strength and exercise performance.
What is the "Loading Phase"?
The loading phase is a short period (5-7 days) of taking a higher dose of creatine to quickly saturate your muscles. This can lead to faster results. While not strictly necessary (you can just start with the maintenance dose), it accelerates the benefits. This calculator uses a standard formula of 0.3g per kg of body weight for the loading phase.
How to Take Creatine
- Mix creatine monohydrate powder with water, juice, or a protein shake.
- During the loading phase, split your daily dose into 4-5 smaller servings to improve absorption and avoid stomach discomfort.
- Stay well-hydrated by drinking plenty of water throughout the day.
- Taking creatine with a meal containing carbs and protein can enhance its absorption.