Creatine Guide for Beginners (Everything You Need to Know)
Creatine is the single most-studied supplement in sports nutrition history. Hundreds of studies confirm: it works, it's safe, and you should be taking it.
What is creatine?
Creatine is a naturally-occurring compound stored in your muscles. It helps regenerate ATP — your muscles' fast energy currency.
Benefits
Increased strength, muscle size, power output, recovery, and even cognitive performance. Backed by 700+ studies.
How to take it
5g per day, every day. Mix with water, juice or your protein shake. Timing doesn't matter — consistency does.
Loading vs no-load
Loading (20g/day for 5 days) saturates muscles faster but isn't necessary. 5g daily reaches the same level in 3–4 weeks.
Side effects
Mild water retention in muscles (this is good!). Drink plenty of water. No long-term side effects in healthy adults.
Best form
Creatine monohydrate. Period. Don't waste money on HCl, ethyl ester or 'new' forms — they don't beat monohydrate.
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