Daily plan
5 g of creatine monohydrate once per day works for most athletes. Loading phases are optional; consistency matters more than timing.
Hydration reminders
Creatine pulls water into the cell. Pair it with steady fluid intake and normal sodium levels so session readiness stays predictable.
When to review with staff
- If a blood panel shows kidney markers outside the normal range.
- When cutting weight aggressively for competition.
- If travel or supply issues break consistency for more than a week.