Creatine Calculator

Creatine Saturation & Loading Explained

What is Muscle Saturation?
Your muscles can store a limited amount of creatine (about 120–160 mmol/kg). Once stores are full (saturated), extra creatine is excreted. Loading helps reach this saturation faster.

Loading Phase (Optional):
20g per day (split into 4 doses of 5g) for 5–7 days → saturates muscles quickly.
Then switch to 3–5g daily maintenance.

Cycling Options:

• No Cycling: Safe for most people to take 3–5g daily continuously.
• Standard Cycle: 8–12 weeks on, 4 weeks off.
• Advanced: 20g loading → 5g maintenance for 8 weeks → 4 weeks off.

Key Science: Consistent daily intake matters more than loading. Creatine is one of the most researched supplements and is safe for healthy individuals at recommended doses.