Print this or keep it on your phone. Tick each dose. Loading dose = 0.3 g per kg of body weight per day (about 20 g for most adults, 15–18 g for lighter people), split into 4 doses with meals. After day 5–7: 3–5 g once a day, every day.
| Day 1 | Dose 1 (breakfast) ☐ | Dose 2 (lunch) ☐ | Dose 3 (dinner) ☐ | Dose 4 (snack) ☐ | Water: +1–2 glasses ☐ | Notes: mild fullness is normal |
| Day 2 | ☐ | ☐ | ☐ | ☐ | ☐ | Split doses if bloated |
| Day 3 | ☐ | ☐ | ☐ | ☐ | ☐ | Scale may rise 1–2 lb (water in muscle) |
| Day 4 | ☐ | ☐ | ☐ | ☐ | ☐ | Take with food; warm liquid dissolves better |
| Day 5 | ☐ | ☐ | ☐ | ☐ | ☐ | Stores nearly full; you may stop loading here |
| Day 6 | ☐ | ☐ | ☐ | ☐ | ☐ | Optional |
| Day 7 | ☐ | ☐ | ☐ | ☐ | ☐ | Optional; switch to maintenance tomorrow |
| Day 8+ | 3–5 g once a day ☐ | Every day, rest days included |
Stop and see a clinician if you have severe stomach pain, vomiting, or you have kidney disease, are pregnant or under 18. Educational content, not medical advice. creatinedosage.com