​What does creatine do — how to take it, and who should use it

Creatine increases phosphocreatine stores, recycling ATP faster during short, intense efforts. Expect better sprint power, extra reps near failure, and easier progressive overload that compounds into strength and muscle gains.

Evidence supports improved high‑intensity performance, lean mass, and training volume. Emerging research suggests potential cognitive and fatigue benefits in sleep loss or strict plant‑based diets where creatine intake is lower.

Creatine monohydrate is the gold standard. Take 3–5 g daily, any time, with or without loading. Consistency matters more than timing; pair with carbs/protein if convenient.

Optional loading: 20 g/day split into 4 doses for 5–7 days, then 3–5 g/day. Or skip loading and take 3–5 g/day; full saturation arrives in ~3–4 weeks either way.

Creatine draws water into muscle, not under the skin. Initial scale uptick is intracellular water that often improves training leverage and look as muscle fills out. Drink enough fluids daily.

Creatine is well‑tolerated in healthy kidneys. Minor GI upset is usually dosing/timing related; split doses or take with food. Those with kidney disease, or on nephroactive meds, should consult a clinician first. No good evidence links creatine to hair loss; DHT changes are inconsistent and small.

Vegetarians and vegans often see pronounced benefits due to lower baseline stores. Women gain strength and lean mass similarly to men, with no unique side effects when dosing is standard.

Start with 3–5 g creatine monohydrate daily. Keep protein 1.6–2.2 g/kg, train 3–4 days/week with progressive overload, sleep 7–8 hours, hydrate well, and reassess performance and body composition in 6–8 weeks.