Creatine Calculator
Find your optimal daily creatine dosage.
Formel: 0,05g pro kg Körpergewicht
Dies ist eine gängige Empfehlung für die tägliche Erhaltungsdosis ohne Ladephase.
Creatine Dosage Explained
Creatine is one of the most well-researched supplements. It helps increase physical performance in successive bursts of short-term, high-intensity exercise.
A daily dose of about 0.05g per kg of body weight (usually 3-5g) is sufficient to keep creatine stores in the muscles saturated.
Frequently Asked Questions
Do I need a loading phase?
No, a loading phase (20g/day for 5 days) is not strictly necessary. A consistent daily dose of 3-5g will also saturate your stores, it just takes about 3-4 weeks longer.
When is the best time to take creatine?
Timing is secondary. What matters most is daily, consistent intake. Many prefer taking it right after training or in the morning on an empty stomach.
Does creatine cause water retention?
Creatine draws water into the muscle cells, which can lead to slight weight gain. However, this is intracellular and makes muscles look fuller, not bloated.
Does creatine harm the kidneys?
In healthy individuals, creatine does not harm the kidneys. However, if you have pre-existing kidney conditions, you should consult a doctor before use.
Which type of creatine is best?
Creatine Monohydrate (ideally Creapure®) is the most well-researched and effective form. Other more expensive forms usually offer no measurable extra benefit.