Creatine 101: Is It Right for You?

Creatine monohydrate is one of the most studied supplements in sports nutrition, with a strong safety record and consistent evidence for strength and power gains.

It works by increasing your muscles' phosphocreatine stores, which helps regenerate ATP faster during short, intense efforts — think heavy lifts or sprints.

A standard dose is 3-5g daily, taken consistently (timing relative to your workout doesn't matter much). Some people prefer a short 5-7 day 'loading phase' of ~20g/day split across the day, but it isn't necessary — it just saturates your muscles faster.

It's suitable for most healthy adults, including those focused on strength, endurance or general fitness. Choose plain micronised creatine monohydrate over expensive 'advanced' formulas — the research overwhelmingly backs the basic form.

Mix it with water, juice, or your post-workout shake, and stay consistent — the benefits build up over weeks, not days.