Should I use a loading phase?

Loading (20g/day for 5-7 days) saturates muscle creatine stores faster. Skipping loading and taking 3-5g/day achieves the same saturation in 3-4 weeks. Both approaches are effective; loading is faster but may cause GI discomfort.

What is the maintenance dose?

The maintenance dose is typically 3-5g/day. More precisely, 0.03 g/kg/day maintains saturated stores. Larger athletes may need slightly more.

Does cycling creatine improve effectiveness?

There is no evidence that cycling creatine (stopping periodically) improves its effectiveness. Continuous supplementation maintains stores. Creatine is one of the most researched and safe sports supplements.

Creatine Loading and Maintenance Dose Calculator

Calculate creatine protocol: Loading phase 20g/day x 5 days (split in 4 doses), then maintenance 3-5g/day based on bodyweight.

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Frequently Asked Questions

Should I use a loading phase?

What is the maintenance dose?

Does cycling creatine improve effectiveness?