Creatine Dosage Calculator
Use our calculator to determine your optimal creatine dosage based on your weight, activity level, training goals, and dietary preferences.
Understanding Creatine Supplementation
Creatine is one of the most well-researched supplements available, with strong evidence supporting its effectiveness for increasing muscle strength, power output, and lean body mass when combined with resistance training.
Benefits of Creatine:
- Increased Strength: Improves performance during high-intensity, short-duration activities
- Muscle Growth: Supports greater gains in lean body mass when combined with resistance training
- Recovery: May help reduce muscle damage and inflammation after intense exercise
- Cognitive Benefits: Some research suggests benefits for brain health and cognitive function
- Cellular Hydration: Increases water content in muscle cells, potentially stimulating growth
Types of Creatine:
Creatine monohydrate is the most studied and typically recommended form due to its effectiveness, safety, and affordability. Other forms (hydrochloride, ethyl ester, nitrate, etc.) may claim superior benefits but generally lack the same level of scientific support.
When to Take Creatine:
Timing is less important than consistency. Some research suggests taking creatine post-workout may be slightly advantageous, but the most important factor is taking it daily to maintain muscle saturation.
Note: Staying well-hydrated is important when taking creatine. Aim to drink plenty of water throughout the day, especially during the loading phase if you choose to do one.