Propst Metabolic Health
Creatine Monohydrate Dose Guide
Educational calculator for common creatine monohydrate dosing ranges.
For education only. This guide does not diagnose, treat, or provide individualized medical advice.
Calculator
Creatine is an add-on, not the foundation. Resistance training is the primary muscle-preservation signal, and protein supports the training response.
Review with your clinician first
- Chronic kidney disease
- Abnormal kidney function
- Single kidney or kidney transplant
- Nephrology follow-up
- Prescribed protein restriction
- Recurrent dehydration, vomiting, or poor fluid intake
- Pregnancy or breastfeeding
- Significant liver disease or complex medical illness
- Multiple medications affecting kidney function or fluid balance
- Clinician instructed you to avoid supplements
Creatine can increase creatinine because creatinine is a breakdown product of creatine. This does not automatically mean kidney damage, but it can complicate lab interpretation. Tell your clinician if you take creatine before kidney labs.
Scale-weight context
Creatine may increase water stored inside muscle tissue. A small early scale increase can occur and is not the same as fat gain. Watch waist, training, symptoms, and longer-term trends.
GLP-1 context
For GLP-1 or GLP-1/GIP users, creatine is not the first problem to solve if appetite, hydration, protein intake, vomiting, constipation, or training consistency are poor. Fix the foundation first.
Creatine may support training quality, strength/power adaptations, and lean-mass gains when paired with resistance training, but it does not replace lifting, protein, hydration, adequate intake, or clinician-guided care.