Why Creatine Works
Creatine monohydrate is the most extensively researched sports supplement in history, with over 500 peer-reviewed studies confirming its effectiveness. It works by increasing phosphocreatine stores in muscle cells, which allows faster regeneration of ATP (the energy currency of cells) during high-intensity exercise. This translates to more reps, heavier sets, and greater training volume - all of which drive muscle growth.
Loading Phase vs Standard Protocol
- Loading protocol: 20g per day split into 4 doses of 5g each for 5-7 days. This saturates muscle creatine stores in about one week. After loading, switch to maintenance dosing.
- Standard protocol: 3-5g per day every day. This achieves the same muscle saturation as loading, but takes 3-4 weeks. The end result is identical - loading is simply faster.
Both approaches are equally effective. Loading is preferred if you want to feel the performance benefits sooner. The standard protocol is preferred if you want to avoid the mild bloating that some people experience during the loading phase.
Dosing by Bodyweight
The research-backed maintenance dose is approximately 0.03-0.05g per kg of bodyweight per day. For a 75kg person, this is 2.25-3.75g per day. The standard recommendation of 3-5g per day covers this range for most adults. Our Creatine Calculator provides a personalized dose based on your exact bodyweight.
Safety: Is Creatine Safe?
Creatine monohydrate has a 30+ year safety record in research. The ISSN position stand (Kreider et al., 2017) concluded that creatine is safe for healthy individuals at recommended doses. The claim that creatine damages kidneys has been thoroughly debunked in healthy populations - this concern applies only to individuals with pre-existing kidney disease.
The water retention from creatine is intracellular (inside muscle cells), not subcutaneous (under the skin). This means creatine makes muscles look fuller, not bloated.
Calculate Your Dose
Use our free Creatine Calculator for your personalized loading and maintenance dosages based on your bodyweight.
