Question 1

Creatine monohydrate — the short answer

Accepted Answer

Creatine monohydrate is the most researched and recommended form of creatine. The daily dose is 3-5 grams, every day — including rest days — to keep muscle creatine stores full. No loading phase is required: taking 3-5 grams daily fills the stores within about three to four weeks.

Question 2

What is creatine and what does it do?

Accepted Answer

Creatine is a natural compound found in muscles that helps produce ATP — the cell's energy currency — during short, intense efforts like lifting or sprinting. Supplementing increases phosphocreatine stores in muscles, enabling faster ATP regeneration, which translates to more reps, strength, and power. It is the most researched sports supplement in history with proven efficacy.

Question 3

How does creatine work in the body?

Accepted Answer

During intense effort, ATP depletes in 2-3 seconds. Phosphocreatine donates a phosphate group to instantly regenerate ATP. Supplementing creatine increases phosphocreatine stores by 20-40%, extending peak power output. Creatine also draws water into muscle cells (cell volumization), creating an anabolic environment. Research also points to cognitive benefits like improved memory and mental performance.

Question 4

Do you need a creatine loading phase?

Accepted Answer

The classic loading phase is 20g/day (4 doses) for 5-7 days, then 3-5g/day maintenance. This saturates stores within a week. However, loading is not necessary — taking 3-5g daily from the start reaches the same saturation in 3-4 weeks. Many prefer this simpler approach since it avoids bloating and stomach discomfort sometimes caused by loading doses.

Question 5

Do you need to take creatine on rest days too?

Accepted Answer

Yes. Creatine works through accumulation — what matters is keeping muscle creatine stores full over time, not what happens in the hour after a workout. So you take it every day, including days you do not train. On a rest day the dose is the same: 3-5 grams, with no need to raise or lower it. Many people simply attach it to a fixed habit — the morning protein shake or the meal after it — so they do not forget on non-training days.

Question 6

How much water should you drink with creatine?

Accepted Answer

It is important to drink plenty of water — creatine draws fluid into muscle cells. There is no magic number, but the simple rule is to drink enough through the day to keep your urine light-colored. People who tend to drink little will feel it more, especially in the first weeks or during a loading phase. You do not need extreme amounts — just don't neglect your fluids.

Question 7

When is the best time to take creatine? Does timing matter?

Accepted Answer

Timing is not critical. What drives results with creatine is consistency — daily intake that keeps stores full — not the exact time of day. You can take it before training, after it, or at any other convenient time. There is some evidence that taking it after a workout together with a meal combining carbs and protein may slightly help uptake, but the difference is small and not worth worrying about. On rest days just take it whenever suits you. There is no 45-minute 'anabolic window' you have to catch.

Question 8

Types of creatine — monohydrate, micronized, and HCL

Accepted Answer

There are a few forms of creatine on the shelf, and the differences between them are far smaller than the marketing implies. The three common ones. Monohydrate — the classic, cheapest, and most-researched form, with hundreds of studies proving efficacy for strength and muscle mass. Micronized — the exact same monohydrate molecule, just milled finer so it dissolves a little better in water; otherwise identical. HCL (hydrochloride) — dissolves better and is sold in smaller doses, which can be convenient for sensitive stomachs, but it costs more per gram and has far less research behind it. Bottom line, science first: monohydrate wins on evidence and price; micronized is exactly the same with easier mixing; and HCL dissolves nicely but pays for it in cost and thin research. For almost everyone, monohydrate is the right choice. Every creatine we sell is monohydrate.

Question 9

What is the difference between creatine monohydrate and HCL?

Accepted Answer

The two main differences are solubility and research. Creatine HCL (hydrochloride) dissolves in water better than monohydrate, so it is sold in smaller doses and presented as gentler on a sensitive stomach. Monohydrate dissolves less quickly, but it is the form with hundreds of studies behind it. The key point: no quality research shows HCL builds more muscle or strength than monohydrate. The difference is in mixing convenience and price, not in results — HCL costs more per gram and is backed by far less evidence. So for most people monohydrate is the sensible choice, unless you are specifically sensitive in the stomach and willing to pay more for convenience.

Question 10

Who should take creatine?

Accepted Answer

Creatine benefits anyone doing strength training or intense exercise — it is particularly effective for weightlifting, HIIT, sprinting, and explosive sports. Both beginners and advanced athletes benefit. It is safe for teenagers (16+) and women. Vegans especially benefit since they get no dietary creatine (found mainly in red meat and fish). Only those with pre-existing kidney conditions should consult a doctor first.

Question 11

Is creatine safe? What are the side effects?

Accepted Answer

Creatine is one of the safest supplements ever studied. Hundreds of studies over decades, including long-term trials up to 5 years, found no dangerous side effects in healthy individuals. The main side effect is 1-2kg weight gain in the first weeks — this is water retention in muscles, not fat, and indicates it is working. Some report mild bloating during loading, solved by drinking 2-3 liters of water daily. The myth that creatine damages kidneys has been debunked — it does not cause kidney damage in people with healthy kidneys.

Question 12

Is creatine dangerous? Risks and downsides

Accepted Answer

Creatine monohydrate is not dangerous for healthy individuals. No supplement has been studied more extensively — hundreds of clinical trials, including multi-year longitudinal studies, found no significant health risks. The rumors stem mostly from confusion with creatinine (a kidney marker that rises with creatine use but does not indicate kidney damage). Real downsides: 1-2kg water weight gain in the first weeks, and mild stomach discomfort during loading in some people. If you have pre-existing kidney disease, consult a doctor — but that applies to any supplement.

Question 13

Is creatine suitable for women?

Accepted Answer

Yes, absolutely. Creatine works identically in women and men — same mechanism, same benefits: more strength, better endurance in resistance training, faster recovery. Studies specifically on women found improvements in performance and body composition. The 1-2kg weight gain is intracellular water in muscles, not bloating or fat. Most women who strength train actually feel their muscles look fuller and more defined. Dosage is the same: 3-5g daily. There are no female-specific side effects.

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