Creatine for Beginners: How to Take It and What to Expect

Short answer: creatine monohydrate is one of the most studied sports supplements. Research, including the ISSN position stand, supports 3 to 5 grams a day taken consistently to support strength and performance in resistance training.

What is creatine?

Creatine is a compound your body makes and also gets from foods like meat and fish. Supplementing raises the creatine stored in muscle, which helps with short, high-intensity efforts like lifting.

How to take it

• Take one serving (about 3 g) daily, as directed on the label.
• Timing matters less than consistency. Take it at any time that is easy to remember.
• Drink enough water through the day.

Flavoured or unflavoured?

The active ingredient is the same. Pick unflavoured if you want to mix it into any drink, or flavoured if you prefer a taste. Our range: Creatine Monohydrate 250g, Unflavoured 100g and Flavoured creatine. See the whole creatine collection.

FAQ

Is a loading phase needed?

No. Taking the daily amount for a few weeks also builds up stores, just more slowly.

Who should talk to a doctor first?

Anyone with a kidney or other medical condition, taking medication, pregnant or under 18 should check with a qualified professional before use.

Source: summary of the ISSN position stand on creatine. General information, not medical advice.