Creatine Calculator
Supplement DosageCalculate your optimal creatine dosage with loading and maintenance protocols
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Creatine Dosage Calculator
Optimize your creatine supplementation for maximum strength and muscle gains
Your Personalized Creatine Plan
0
g/day
Daily Dose
Optimal Timing
🏋️
Post-Workout
Best absorption with carbs & protein shake
🍽️
With Meals
Insulin spike enhances uptake
💧
With Water
8-12 oz per 5g serving
Creatine Forms Comparison
Best Choice
Monohydrate
★★★★★
Most Researched
- Highest purity
- Best value
- Proven effective
HCL
★★★★☆
Better Solubility
- No loading needed
- Less bloating
- Higher cost
Micronized
★★★★☆
Easy Mixing
- Fine particles
- Mixes easily
- Same as mono
Key Facts
💧
Water Retention
1-3 kg (normal)
🔄
Cycling
Not necessary
✅
Safety Profile
Excellent
📊
Research
Most studied
Pro Tips for Best Results
Consistency beats timing – take it at the same time daily
Mix with warm water for better dissolution
Creatine monohydrate is the gold standard – no need for fancy forms
Stay well hydrated – aim for at least 3L water daily
No need to cycle – continuous use is safe and effective
Creatine is one of the most researched supplements with an excellent safety profile. Consult your healthcare provider if you have kidney concerns or are taking medications.
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Creatine
Most researched supplement for strength gains.