How to Use Creatine
One of the most researched supplements there is — cheap, simple, and it works. No loading phase required.
What it's for
Creatine helps your muscles produce energy faster during short, intense effort — think heavy lifts and sprints. It's stored in muscle over time, which is why consistency matters more than exact timing.
Loading phase vs. maintenance dose
You don't need to load. A flat 5g every day works — it just takes about 3-4 weeks to fully saturate your muscles. Loading (20g/day split into 4 doses for 5-7 days) gets you there faster if you're impatient, then drop to 5g/day to maintain.
How to take it
Mix 1 scoop (usually 5g) into water, juice, or your regular shake. It's flavourless in most products, so it blends into whatever you're already drinking. Any time of day is fine — with a meal is common, since some people find it sits better that way.
Tips
Drink a bit more water than usual — creatine draws water into your muscles. A small amount of water weight gain in the first couple of weeks is normal and expected, not fat gain. Skip a day here and there and it's not a problem — it's the weeks-long average that matters, not any single dose.
General guidance only — always follow the dosage on your product's own label, and check with a doctor first if you're pregnant, on medication, or managing a health condition.
