Creatine: what matters
Key facts
- Creatine monohydrate is the most studied form.
- Typical effective dose is 3–5 g per day; a loading phase is optional.
- Consistent daily intake matters more than timing.
- Generally supports strength and high‑intensity performance in training.
How to apply it
- Take 3–5 g creatine monohydrate daily; loading (20 g/day for 5–7 days) is optional.
- Choose a time you won’t forget (with food is fine).
- Stay hydrated; expect small increases in scale weight from water.
- For tested sport, prefer third‑party tested products.
Research & sources
We’ll add consensus statements and meta‑analyses here.
- Placeholders for peer‑reviewed reviews and guidelines (we'll add citations next).