Find your personalized creatine monohydrate dose — optional loading phase and daily maintenance — based on your body weight. ⚕️ Evidence-based
Loading & maintenance
⚕️ General guidance, not medical advice. Stay hydrated; check with a doctor if you have kidney issues.
Creatine monohydrate is the most researched sports supplement, shown to improve strength, power and muscle mass. The standard maintenance dose is 3–5 g per day (about 0.03 g/kg). An optional loading phase — roughly 0.3 g/kg/day (around 20 g split into 4 doses) for 5–7 days — saturates your muscles faster; after that you drop to maintenance.
Loading isn't required: taking 3–5 g daily reaches the same saturation in about 3–4 weeks. Take it any time of day, with or without food, and stay well hydrated. Consistency matters more than timing. General guidance, not medical advice.