Creatine is one of the most popular supplements available on the market. It can help encourage muscle growth and boost performance, allowing you to give your best at the gym.
While there are standard doses of creatine supplementation, typically around 5 g per day, research shows that consuming creatine based on weight can have more benefits.
So, to prevent you from having to do all the calculations yourself, we’ve created this creatine calculator to help you determine how many grams of creatine you need per day, as well many grams you need if you want to do a loading phase or not.
It’s important to note that the type of creatine you choose does matter because studies have shown that the most effective form of creatine is creatine monohydrate. Other types of creatine on the market have not been proven to be as effective for muscle growth, strength, and cognitive benefits.
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What Is Creatine?
Creatine is a natural substance you find in the body. You can find creatine naturally in animal products such as meat, chicken, and dairy. However, to reach the amount needed to supplement, you would have to eat a ridiculous amount.
It is an amino acid that acts as an energy source in the body. Creatine is stored in your muscles and is used when there is a need for fast-acting energy.
Most people take creatine to boost their athletic performance. Here are some benefits you might obtain whenever you supplement with creatine.
- Energy production. Creatine increases your phosphocreatine supplies, which aids in forming ATP (the body’s energy unit). So, when you saturate with creatine, it allows you to produce more energy.
- Muscle growth. Creatine also helps booth the pathways for muscle growth. It can also help increase water retention, which allows the body to increase in size. On top of that, research shows that those who supplement with creatine can speed up their muscle growth.
- Brain function. It seems that supplementing with creatine might help improve brain function. In a study, older adults who were supplemented with creatine helped improve their memory.
- Reduce fatigue. Another benefit you might experience from taking creatine is a reduction in fatigue and feeling tired. A study showed that people who took creatine had less fatigue and more energy levels, even when there was sleep deprivation.
How Does The Creatine Calculator Work?
The creatine calculator takes your weight and determines how many grams of creatine you need. It also considers if you want to do a loading or standard phase.
Here are the guidelines it follows if you want to follow a standard phase.
- Less than 120 lbs: 3 g of creatine per day.
- 120 to 200 lbs 5 g of creatine per day.
- More than 200 lbs: 8 g of creatine per day.
On the other hand, if you want to do a loading phase, the calculator helps determine how many total grams your need per day, how many grams per dose, and how many doses per day.
- Less than 120 lbs: 12 g creatine per day, with 4 doses of 3 grams per day.
- 120 to 200 lbs: 20 g of creatine per day, with 4 doses of 5 grams per day.
- More than 200 lbs: 32 g of creatine per day, with 4 doses of 8 g per day.
Is The Creatine Dosing Different For Men & Women?
The creatine dosing is the same for men and women.
However, it varies according to body weight. With that said, women might have a different dosing due to lower body weight than men.
- Related Article: Does Creatine Help You Lose Weight?
Should You Cycle Creatine?
No, you don’t need to cycle creatine.
In fact, when you stop consuming creatine, you might experience lower energy levels, strength, and reduced cognitive function.
So, if you are happy with the results you get from creatine, there is no reason to stop taking the supplement.
- Related Article: If You Missed A Day of Creatine, Do These 3 Things
Can You Take Creatine Long Term?
Yes, you can consume creatine long-term.
The International Society of Sports Nutrition determines that you can consume up to 30 g of creatine for 5 years. So, there seem to be no negative side effects from supplementing with creatine long-term.
Should You Stop Taking Creatine?
No, if you like the results you are getting from creatine you should not stop.
On the other hand, if you have stomach problems from supplementing with creatine, you might want to give it a break until your stomach settles.
Does The Type of Creatine Matter?
Yes, the type of creatine matters a lot.
Research shows that the most effective form of creatine is creatine monohydrate. Other types of creatine, like creatine HMB, don’t seem to be as effective for muscle growth, strength, and cognitive function.
Who Should Take Creatine?
Everyone can take creatine.
It is ideal for those that want to boost their performance, improve their cognitive function, or increase muscle strength.
- Related Article: Should Beginners Take Creatine?
Who Should Not Take Creatine?
People with liver disease, kidney problems, and heart problems should not be taking creatine. Make sure to consult with your doctor before you take any supplements.