How much creatine should I take per day?

The optimal creatine dose is 0.03-0.05g per kg of body weight daily. Most people need 3-5g per day. Our calculator provides personalized recommendations: under 60kg = 3g, 60-90kg = 5g, over 90kg = 5-7g daily.

Do I need a loading phase?

Loading phase is optional. Taking 20g daily for 5-7 days saturates muscles faster but isn't necessary. Without loading, 3-5g daily achieves the same saturation in 3-4 weeks.

When is the best time to take creatine?

Post-workout with carbohydrates may slightly improve uptake, but timing isn't critical. Consistency matters most - take it daily at the same time.

Is creatine safe for kidneys?

Yes, creatine is safe for healthy kidneys. Over 500 studies confirm no adverse effects on kidney function in healthy individuals. Those with kidney conditions should consult healthcare providers.

What's the best form of creatine?

Creatine monohydrate is the gold standard - most researched, effective, and cost-efficient. Other forms (HCL, buffered, micronized) offer no proven advantages over monohydrate.

How does creatine help build muscle?

Creatine increases muscle phosphocreatine stores, providing rapid energy for high-intensity exercise. This allows more reps, sets, and training volume, leading to greater muscle growth over time.

Can women take creatine?

Yes, women benefit equally from creatine supplementation. The same dosing guidelines apply based on body weight. Research shows particular benefits during menstruation and menopause.

Does creatine cause weight gain?

Creatine causes 1-3 lbs of water weight gain as muscles store more water. This is beneficial for performance and muscle fullness, not fat gain.

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Creatine Knowledge Hub

Evidence-based articles on creatine dosing, calculations, and supplementation strategies. Learn from scientific research and optimize your creatine protocol.