Creatine monohydrate: a beginner's guide
What creatine does, how much to take, and the myths worth ignoring.
By GymZup Team · · 2 min read
Creatine monohydrate is one of the most studied sports supplements in the world, and one of the few with consistent evidence behind it.
What it does
Creatine helps your muscles regenerate energy during short, intense efforts like lifting or sprinting. Over weeks of training, that can mean a few more reps, slightly heavier weights and better gains in strength and lean mass.
How much to take
- 3–5 g a day is the standard dose for most adults.
- Take it every day, including rest days. Timing matters much less than consistency.
- A "loading phase" is optional. It fills your muscles faster, but 5 g a day gets you to the same place in about three to four weeks.
Common myths
"Creatine is a steroid." It isn't. It's a compound your body already makes and that you get from meat and fish.
"You need fancy forms." Plain creatine monohydrate is the form with the most research behind it, and usually the cheapest.
"It causes bloating." Some people notice slight water weight at first. That's water stored inside the muscle, not fat.
Who should be careful
If you have a kidney condition, or take regular medication, talk to your doctor before starting. Drink plenty of water either way.
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