Supplements - 5 min read

Creatine Guide for Lifters

Understand creatine loading, maintenance dosing, timing, safety basics, and how it supports strength training.

Creatine Monohydrate Is the Standard

Creatine monohydrate is affordable, well studied, and effective for many lifters. Fancy versions are rarely necessary.

A loading phase can saturate muscles faster, but daily maintenance dosing also works with more patience.

Take creatine daily in a routine you can stick to. Timing around workouts matters much less than consistent intake.

How much creatine should lifters take?

Many adults use 3 to 5 grams daily. Weight-based maintenance is often estimated around 0.03 g/kg.

Does creatine cause fat gain?

Creatine does not directly cause fat gain. Scale weight may rise from increased muscle water.