Creatine Dosage Calculator
Calculate your daily creatine monohydrate requirements for both loading and maintenance phases based on your body mass.
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Applications
Used by athletes and bodybuilders to optimize creatine supplementation. It helps determine the correct amount for the initial 'loading' phase and the long-term 'maintenance' phase.
The Dosage
Loading phase: 0.3g per kg of body weight for 5-7 days. Maintenance phase: 0.03g to 0.05g per kg of body weight daily. This ensures muscle stores are saturated and maintained.
Fun Fact: Creatine is one of the most researched supplements in the world, with hundreds of studies showing it improves strength, power, and muscle mass.
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