A Beginner's Guide to Creatine — What It Does and How Much You Need
Creatine is one of the most researched supplements on the market, yet it still gets a bad reputation from myths that don't hold up. Let's clear a few things up.
What it actually does
Creatine helps regenerate ATP, your muscles' primary energy currency, during short bursts of high-intensity effort — think heavy lifts or sprints.
How much to take
A standard maintenance dose is around 3-5g per day. Loading phases can get you there faster, but they aren't strictly necessary.
Does it cause bloating?
Some people notice water retention in the first week or two as muscle cells hold more water — this is intracellular, not the puffy look some people fear.
Who should be cautious
If you have an existing kidney condition, check with a doctor first. For most healthy adults, creatine monohydrate has a strong long-term safety record.
