Most articles about creatine either treat it like a miracle or try to sell you a branded version for four times the price. These guides do neither.
Here's what the research actually says: what dose works, whether you need to load, whether it's safe, and how it behaves in women specifically. Read what you need, skip what you don't.
3 to 5 g a day, every day. Here's why that number shows up in every study, and when you might use more or less.
Read guide →20 g a day for 5 days gets you saturated in a week. A steady 5 g gets you there in a month. When is loading worth it, and when is it not?
Read guide →Pre-workout, post-workout, morning, night. The research on timing is less interesting than people make it. Here's what actually matters.
Read guide →Kidneys, liver, bloating, cramps, dehydration. The research on each, without the forum-panic. Most of the common worries don't survive a careful read.
Read guide →The hair loss fear traces back to one 2009 study in 20 rugby players that never measured hair. A decade later, no follow-up has replicated even its hormone finding.
Read guide →Same dose, same safety, same benefits. Plus the newer research on menstrual cycle, bone density, and cognition that matters more for women than men.
Read guide →Creatine only works if you actually take it. Creatine Today is a free iOS app that handles reminders, streaks, and the little wins that keep you consistent.
Download for iOS