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Creatine load + maintain

v2

A 5-day loading phase (20g/day) followed by 12 weeks of maintenance (5g/day). Standard, evidence-based.

Available
All levelssupplementcreatine12-week

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install Creatine load + maintain and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

The 5-day loading phase writes a 20g/day card across 4 doses (5g per dose; one with each main meal + one before training). After day 5 the cards switch to a single 5g/day maintenance dose, taken any time the user prefers.

Decision rules for the coach

  • Don't preach. Creatine guidance is straightforward; just surface the dose. Inline FDA caveat per the respond-to-medical skill (creatine touches supplement-dose territory).
  • Skip-day handling. If the user marks a creatine dose skipped, do nothing — saturation effects are robust to occasional missed doses.
  • Programme end. At week 12+1 (after the 5 loading + 12 weeks of maintenance), the programme self-completes and the cards stop being generated. The user can re-activate to continue.