| Supplement | Weight (mg) | Volume (ml) | Teaspoons |
|---|---|---|---|
| Creatine (5g dose) | 5000 mg | ~7.7 ml | ~1.5 tsp |
| Protein (30g scoop) | 30000 mg | ~75 ml | ~15 tsp |
| BCAA (5g dose) | 5000 mg | ~8.3 ml | ~1.7 tsp |
| Beta-Alanine (3.2g) | 3200 mg | ~5.3 ml | ~1.1 tsp |
| L-Glutamine (5g) | 5000 mg | ~7.7 ml | ~1.5 tsp |
Note: 1 teaspoon ≈ 5 ml. Measurements are approximate and may vary by brand and formulation.
| Supplement | Typical Density | Notes |
|---|---|---|
| Creatine Monohydrate | 0.65 g/ml | Fine powder, light and fluffy |
| Whey Protein | 0.40 g/ml | Very light, varies by brand |
| BCAA Powder | 0.60 g/ml | Fine crystalline powder |
| Pre-Workout Mix | 0.50 g/ml | Varies widely by ingredients |
| L-Glutamine | 0.65 g/ml | Similar to creatine |
| Beta-Alanine | 0.60 g/ml | Fine white powder |
Convert mg to ml using density: ml = mg ÷ (density × 1000). For creatine: 5000 mg ÷ (0.65 × 1000) ≈ 7.7 ml. Use a measuring spoon or ml syringe for accuracy.
5000 mg (5g) of creatine monohydrate is approximately 7.7 ml, which is about 1.5 teaspoons. This can vary slightly depending on how finely ground the powder is.
Different supplements have different densities. Protein powder is very light (0.4 g/ml) while creatine is denser (0.65 g/ml). This means equal weights occupy different volumes. Always weigh supplements for accuracy.
For best accuracy, use a digital scale or proper measuring spoons. Regular household spoons vary in size and aren't reliable for precise supplement dosing. A kitchen scale measuring in grams is most accurate.