Creatine monohydrate is one of the few supplements with overwhelming evidence behind it. Getting the dose right is simple — this calculator personalises it to your bodyweight.
Loading vs steady dosing
Both routes end at the same fully-saturated muscle creatine stores. Loading (~0.3 g/kg/day for 5–7 days) just gets you there in about a week; a steady 3–5 g/day takes 3–4 weeks. Neither is superior long-term.
How it works
Creatine helps regenerate ATP, your muscles' rapid energy currency, improving performance in short, intense efforts. Over time that supports more training volume and strength gains.
Frequently asked questions
A daily maintenance dose of 3–5 g of creatine monohydrate is standard for most people. Larger athletes can sit at the higher end (~0.03 g/kg).
No. Loading (~20 g/day for a week) saturates muscles faster, but taking 3–5 g daily reaches the same level in 3–4 weeks with fewer stomach issues.
There's no need to cycle. Creatine is safe for continuous long-term use in healthy people — just take your maintenance dose every day.