Creatine Loading Planner
Same end result, it just takes about four weeks instead of one.
6g (a scoop and a quarter) 4 times a day, spread out
half a scoop, once a day, forever
One 2.2lb tub lasts about 298 days on this plan. Timing barely matters: take it whenever you will remember, with food if you can. Consistency beats clever timing.
How the creatine loading phase works
Loading means taking a larger dose for the first week to fill your muscle creatine stores quickly, then dropping to a small daily dose to keep them full. The International Society of Sports Nutrition recommends 0.3 grams per kilogram of body weight per day for five to seven days, split into four doses, then 3 to 5 grams a day after that.
You do not have to load. Taking 3 to 5 grams a day from the start reaches exactly the same saturation, it just takes about four weeks instead of one. Loading buys you speed, nothing else.
| Body weight | Loading, per day | Each of 4 doses | Maintenance |
|---|---|---|---|
| 120 lb / 54 kg | 16g | 4g | 3g |
| 150 lb / 68 kg | 20g | 5g | 3g |
| 176 lb / 80 kg | 24g | 6g | 3g |
| 200 lb / 91 kg | 28g | 7g | 3g |
| 220 lb / 100 kg | 30g | 7.5g | 3g |
| 250 lb / 113 kg | 34g | 8.5g | 3.5g |
| 300 lb / 136 kg | 40g | 10g | 4g |
Maintenance works out at about 0.03 grams per kilogram, which the ISSN caps to the 3 to 5 gram range for practical purposes. Creatine monohydrate is one of the most studied supplements there is, but check with a doctor if you have kidney problems or are pregnant.
Doses follow the ISSN position stand. One tub of Naked Creatine is 2.2lb with a 5g scoop.
Naked Creatine