CREATINE DOSAGE CALCULATOR
INSTRUCTIONS
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1). Enter your body weight in pounds.
2). Click the “Calculate” button to find the estimated amount of creatine you should consume per day.
NOTE:
The effects of creatine can’t occur until the muscle cells are saturated with the substance, which can happen in as little as a week by taking a higher than normal dose as part of a “loading phase”. Compare that to the 28 days it takes to reach saturation without loading. That immediate saturation is the main benefit of the loading phase but the fact that the spike eventually levels off is why there isn’t a difference in results among individuals who load and those who skip the process entirely and instead begin with the dosage meant to keep the body’s creatine stores elevated once saturation happens. The value obtained by the calculator is the amount of creatine that should be taken for that long-term maintenance.
NOTE:
If you prefer to undergo the loading phase to quickly saturate the cells to experience the benefits of creatine sooner, then simply divide your weight in pounds by 2.2 and multiply the result by 0.3g to get the total number of grams of creatine you should consume per day. From that figure, split the amount into four or five equal doses and spread out the intake over the course of the day. After following the loading protocol for 5-7 days, then make the switch to maintenance and continue indefinitely.
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