Creatine Calculator

Loading phase (0.3g/kg for 5-7 days): Rapidly saturates your muscles with creatine. You'll notice effects within a week. Split the daily dose into 4 servings to minimize stomach discomfort.

No loading (0.07g/kg daily): A simpler approach that achieves the same saturation level in about 28 days. Equally effective long-term, just slower to start.

Both methods lead to the same result — full creatine saturation. Choose based on your preference.

Do I need to cycle creatine? No. Research shows continuous use is safe and effective. No cycling needed.

When should I take it? Timing doesn't matter much. Post-workout with carbs may slightly improve absorption.

Will it cause water retention? Creatine pulls water into muscle cells (intracellular), which is beneficial. Initial weight gain of 1-2 kg is normal and is water in your muscles, not fat.