Calculation Results
About This Calculator
Calculate creatine monohydrate loading protocol (0.3 g/kg/day split into 4 daily doses), steady maintenance dosage (0.03 - 0.05 g/kg/day), and daily hydration guidelines.
Frequently Asked Questions
Is a loading phase mandatory for creatine monohydrate?
No. A loading phase (20-25g/day for 5-7 days) saturates intramuscular phosphocreatine stores in under one week, providing faster strength gains. Taking a steady 3-5g daily maintenance dose achieves the identical saturation level by day 28 without GI stomach distress.
Why should loading doses be split into 4 servings?
Consuming more than 5 to 10 grams of creatine monohydrate in a single bolus draws water into the gastrointestinal tract via osmotic gradient, frequently causing stomach cramps and diarrhea.
Does creatine cause hair loss or renal damage?
Extensive peer-reviewed scientific clinical trials confirm that pure creatine monohydrate does not cause kidney damage in healthy individuals or induce hair loss. The dihydrotestosterone (DHT) myth stems from a single small 2009 rugby study that has never been successfully replicated.
Why does body weight increase during the first week of creatine?
Creatine increases intracellular osmotic pressure inside skeletal muscle myocytes, drawing intracellular water into muscle cells. This beneficial cellular swelling expands muscle fullness and hydration without causing subcutaneous puffiness.