âš¡ Sports Ergogenic Ergonomics
Creatine Monohydrate Dosage Calculator
Calculate scientifically validated Creatine Monohydrate loading schedules, daily maintenance doses, and critical daily hydration requirements.
Athlete Weight & Protocol
Daily Loading Dose (Days 1 - 7)
24.0 grams / day
Daily Maintenance (Day 8+)
5.0 grams / day
1 scoop daily
Recommended Daily Water
3.5 - 4.0 Liters
Intracellular hydration
💡 Absorption Tip:
Consume creatine with a carbohydrate or protein meal/shake to leverage insulin-mediated cellular uptake into skeletal muscle.
How Creatine Monohydrate Works
Creatine is the most heavily researched sports supplement in exercise science:
- ATP-CP Energy System: Phosphocreatine donates phosphate groups to ADP, rapidly regenerating ATP during maximal-intensity 1-10 second anaerobic efforts (heavy squats, sprints, Olympic lifts).
- Intracellular Hydration: Draws water directly into muscle cells, boosting cellular swelling, strength output, and protein synthesis.