Plan your creatine supplementation cycle with optimal loading, maintenance, and off-phase timing for maximum strength and performance gains.
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Loading Phase
5 days
20g/day (4x5g)
Maintenance
8 weeks
5g/day
Off Phase
4 weeks
Optional break
Creatine draws water into muscles. Drink at least 8 glasses of water daily.
Take creatine post-workout for best absorption with carbs and protein.
Start with 20g/day (split into 4 doses) for 5-7 days to saturate muscles.
Taking breaks may help maintain sensitivity to creatine's effects long-term.
Use our free protein calculator for optimal muscle growth
Protein Calculator