Male = (140 – Age) x (Weight) / (Serum Creatinine x 72)
Female = (140 – Age) x (Weight) x .85/ (Serum Creatinine x 72)
It might just be the hottest, cheapest, and most effective supplement on the market for weightlifters and health enthusiasts in general: creatine is the real deal, and people are increasingly looking to add its benefits to their diet and workout program. But many people aren’t sure exactly how much creatine to take, when to take it, or how their creatine dosages should be structured.
What You’ll Need
Getting started with this calculator is as easy as entering your gender, weight, current age, and the current level of serum creatinine found in your body. This is important, as the level of creatinine is indicative of how much creatine your body has processed, and determines how much supplementation will be effective.
It also helps you figure out your ideal dosage, so that you don’t go through powder at a needlessly fast rate, or take too little to see the positive effects of creatine supplementation on your workout and dietary programs.
Once you’ve secured all the information you need to proceed with the Creatine Calculator, simply enter your information and click the “submit” button. You’ll be presented with your ideal average daily dosage and you’ll be able to get started with your supplementation program.
Advantages of Supplementation
For those who spend a good deal of time in the gym on a daily basis, creatine has been shown to increase energy levels in test subjects and increase their stamina during especially challenging workouts with near-maximum weight loads. This is because creatine, at high levels, increases the body’s natural production of Adenosine triphosphate, known as ATP.
With more ATP in your bloodstream, as well as faster production of it and faster recovery times, you will be able to lift more weight and increase the number of exercises you do each day in the gym. And the increased ATP means that muscles will grow at between two and three times their normal rate as they rapidly heal after each workout.
Considerations When Taking Creatine
Supplementing with creatine is an excellent way to promote good health and muscle development in people of both genders and all ages, but it does come with its own set of instructions and guidelines. Because creatine is constantly replenishing the body’s energy supply with higher ATP levels, those who supplement with creatine will find themselves constantly thirsty and needing a glass of water.
That’s a natural response, and it’s a good one: many health experts recommend that people who supplement with creatine drink at least a gallon of water each day. For the record, that’s essentially twice the recommended amount of water for non-supplementers who can get away with just eight glasses (64 ounces) of water on a daily basis.
Likewise, those who supplement with creatine are advised to do extensive stretching both before their workout and after they’ve finished their routine. Stretching is, of course, recommended for all who spend their time at the gym. But with creatine’s water requirements and production of ATP, those who engage in smart supplementation are more prone to debilitating cramping that can render them unable to exercise for days at a time.