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Creatine monohydrate has over 500 published clinical trials behind it — more than any other supplement. It works by increasing phosphocreatine stores in your muscles, allowing you to produce more ATP (energy) during high-intensity exercise.
Unlike most supplements, the research on creatine is unambiguous: it increases strength, accelerates muscle growth, and may even improve cognitive function — particularly under sleep deprivation or mental stress.
Use this table as a quick reference. For a personalized plan, use the calculator above.
| Weight | Maintenance Dose | Loading Dose | Days to Saturate (w/ loading) | Days to Saturate (no loading) |
|---|---|---|---|---|
| 50 kg / 110 lbs | 3g / day | 15g / day | 5–7 days | 25–30 days |
| 60 kg / 132 lbs | 3g / day | 16g / day | 5–7 days | 25–30 days |
| 70 kg / 154 lbs | 3.5g / day | 20g / day | 5–7 days | 28 days |
| 80 kg / 176 lbs | 4g / day | 20g / day | 5–7 days | 28 days |
| 90 kg / 198 lbs | 4.5g / day | 20g / day | 5–7 days | 28 days |
| 100 kg / 220 lbs | 5g / day | 20g / day | 5–7 days | 28 days |
| 110+ kg / 242+ lbs | 5g / day | 20g / day | 5–7 days | 28 days |
Note: Loading doses above 20g/day show no additional benefit. Maximum maintenance: 5g/day regardless of body weight.
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