Protocol
Dose it like a paper, not a podcast.
Weight-based creatine dose calculator. How much creatine per day? Three to five grams of monohydrate for most adults. ISSN-aligned math. Optional loading. A yearly cost that makes gummies look like a subscription to candy. Do you need a loading phase?
Dose, not folklore
Your protocol.
Weight in, scoop out. Based on the ISSN position stand — not a TikTok loading week.
Skip loading. 3 g every day saturates in about a month. Easier to keep. Same ceiling.
Creatine saturation is a reservoir, not a stimulant. Miss a day — just resume. Do not double-dose.
Tubs / year · 2.4
Vs creatine gummies · you save ~$349
Maintenance
0.03 g per kg, typically 3–5 g. We cap at 10 g. More is not smarter.
Loading
0.3 g per kg (~20 g) split across the day for 5–7 days. Optional.
Hold
Once saturated, you can miss a day. Resume. Do not stack scoops.
How much creatine per day?
Three to five grams of creatine monohydrate. That is the adult answer. The calculator above uses 0.03 g per kilogram and will not go below 3 g or above 10 g. Very large athletes sit toward the high end. Smaller adults can live at 3 g. Do not chase 20 g as a lifestyle.
Timing is whenever you will remember. Water, coffee, a meal. Consistency fills the reservoir. Gummies vs powder if you are still deciding the format. Monohydrate vs HCl if the aisle is trying to upsell you a salt.
Email me this protocol.
One email when the first batch ships, plus the 5 g protocol PDF. No daily ‘motivation.’