Sports Supplements Dosage Calculator

How to use

1. Enter your body weight in kilograms.
2. Choose your creatine protocol: maintenance (3–5 g/day) or loading phase (0.3 g/kg/day).
3. Review your personalized creatine intake targets.
4. View the recommended ergogenic pre-workout caffeine threshold (3–5 mg/kg).
5. Check evidence-backed daily standards for Omega-3 EPA/DHA and Vitamin D3.

Tier-1 sports supplements backed by clinical evidence

• Creatine Monohydrate — peer-reviewed standard for intramuscular phosphocreatine replenishment, peak power output, and lean mass gain.
• Caffeine Anhydrous — central nervous system adenosine receptor antagonist, enhancing anaerobic power and delaying perceived exertion when dosed 45 min pre-training.
• Whey / Casein Protein — bioavailable complete amino acid matrix to fulfill daily 1.6–2.2 g/kg targets for myofibrillar protein synthesis.
• Omega-3 Fatty Acids (EPA/DHA) — modulates exercise-induced oxidative stress and joint inflammation.
• Vitamin D3 — key pro-hormone optimizing skeletal muscle contractility and bone mineral density.

Creatine protocols: Loading phase vs steady maintenance

Loading protocol: 0.3 g/kg/day (~20–25 g/day divided across 4 equal doses) for 5–7 days rapidly saturates intramuscular stores within one week.

Maintenance protocol: steady 3–5 g daily intake produces identical tissue saturation at 28 days with zero gastrointestinal distress.

Safe pre-workout caffeine dosing guidelines

• Ergogenic window: 3 to 5 mg per kg of body mass consumed 45–60 minutes before training.
• European Food Safety Authority (EFSA) sets maximum safe single doses at 200 mg and daily caps at 400 mg across all dietary sources.
• Avoid ingesting caffeine within 6 to 8 hours of bedtime to prevent blunting slow-wave restorative sleep.

Best practices for safe supplementation

• Maintain optimal cellular hydration: creatine draws water into muscle cells, requiring an additional 500–750 ml of fluid daily.
• Cross-check stimulant totals across multi-ingredient pre-workouts and fat burners.
• Supplements complement whole-food nutrition and consistent training — they do not replace them.