Creatine Dosage Calculator

Use this creatine dosage calculator to determine how much creatine to take. This calculator uses the formula 0.075g/kg of creatine monohydrate as used in multiple studies to increase exercise performance and muscle mass.

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Creatine Dosage Calculator

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These statements have not been evaluated by the Food and Drug Administration. Always consult with a qualified healthcare professional before beginning any diet or exercise program or taking any dietary supplement.

What Creatine do I use?

Nutricost Creatine Monohydrate Creatine Recommendation Review

Nutricost Micronized Creatine Monohydrate

In my opinion, in terms of price and taste, this is the best creatine to use. It is slightly more expensive than non-micronized creatine monohydrate but cheaper than creatine gummies. This micronized creatine is also a lot less gritty when mixed with water, I don’t taste a thing! I tend to mix it with water alone or with my protein shake if I am in a rush.

Is a Creating loading phase necessary?

The creatine loading phase is used to saturate the muscles with creatine which is necessary before experiencing the ergogenic benefits of improved exercise performance. Most studies have used a loading phase of 0.3g/kg/day of creatine monohydrate for 5 to 7 days before starting the maintenance dosage of around 0.075g/kg/day.

However, some studies show you can achieve the same results by only taking the maintenance dosage for 30 days. So if you have already been taking creatine in the last 4 weeks or if you want to mitigate the chances of side effects like bloating and upset stomach, you can skip the loading phase.

How much water should I take with Creatine?

Mix your daily creatine dosage with at least 8 ounces (230 ml) of water. This ensures proper absorption and helps prevent stomach upset. Aim for a total daily water intake of 3-4 liters (12-16 cups). This is a good baseline regardless of creatine use but it becomes even more important as creatine can pull water into your muscles, potentially affecting overall hydration.

What is the best time to take Creatine?

The best time to take creatine is whatever time is easiest for you to remain consistent. If you are taking pre-workout which contains creatine, our research indicates it is best to take it 30 to 45 minutes before your workout.

Does Creatine cause headaches?

Creatine itself isn’t directly linked to headaches according to scientific research. Studies haven’t found a causal connection. However, dehydration, a common side effect of creatine use, can trigger headaches. If you experience headaches after starting creatine, ensure you are drinking enough fluids throughout the day. More research might be needed, but for now, dehydration seems the more likely reason you are experiencing headaches when taking creatine. In my personal experience, I have not noticed any headaches when taking creatine but I also make sure I am more aware of my water intake.