Worked examples, in Nutrition Planning
Creatine Dosage Examples
Understanding creatine dosage can seem complex, but by considering individual needs and specific objectives, optimizing intake becomes straightforward. These examples illustrate how different individuals can effectively incorporate creatine into their routines for maximum benefit.
4 examples. Published Mar 12, 2026. Updated Oct 5, 2026. By AI Fit Hub.
Worked examples
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- 1
Baseline maintenance
An 82 kg lifter takes creatine for daily maintenance, no loading phase.
The maintenance dose is 3 grams a day, about 90 grams a month or 18 five-gram scoops; a loading week, if you chose one, would run at about 24.6 grams a day.
Body Weight Kg
82
Protocol
Maintenance
Loading Phase Days
7
Three to five grams daily is all most people need, and the timing does not matter. Total monthly intake is the figure to buy against, so a 90 gram month means one tub lasts a long time.
- 2
Heavier lifter
A 120 kg lifter on the same maintenance protocol.
The maintenance dose nudges up to 3.6 grams a day, around 108 grams a month.
Body Weight Kg
120
Protocol
Maintenance
Loading Phase Days
7
Dose scales gently with body weight because larger people hold more creatine in muscle, and only past 100 kg does 0.03 g per kg climb above the 3 gram floor. Very large, very active athletes may go to 5 grams or more.
- 3
Loading protocol
The same 82 kg lifter runs a five-day loading phase before settling into maintenance.
Maintenance stays at 3 grams a day, but the five loading days run at about 24.6 grams daily, so the first month takes roughly 198 grams.
Body Weight Kg
82
Protocol
Loading
Loading Phase Days
5
Loading saturates muscle in days rather than weeks, at the cost of more powder up front and a higher risk of stomach upset. It speeds the timeline but is optional, since plain maintenance reaches the same saturation in about a month.
- 4
Lighter lifter, more sessions
A 65 kg lifter training six days a week on maintenance only.
The dose holds at the 3 gram daily floor, about 90 grams a month.
Body Weight Kg
65
Protocol
Maintenance
Loading Phase Days
7
Training frequency does not change the dose, and the 3 gram floor applies even to lighter lifters. Take it every day, not just on training days, since the goal is keeping muscle stores topped up rather than fuelling a single session.
Patterns
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Sources
- International Society of Sports Nutrition position stand: creatine supplementation , Journal of the International Society of Sports Nutrition
- Effects of Creatine Supplementation on Brain Function and Health , Nutrients (2022) — Forbes et al.
Keep the topic connected
- Formula Creatine Loading Formula
Creatine loading formula: 0.3 g/kg/day for 5–7 days, split 4× daily. Maintenance: 0.03 g/kg/day or 3–5 g flat. Same saturation in ~7 vs ~28 days.
- Learn What Is Macros? Simply Explained
Understand macros (macronutrients): carbohydrates, proteins, and fats. Learn how these essential nutrients power the body, impact health, and support.