How To Use Creatine

How To Use Creatine

How to Use Creatine (Based on Your Goals) Creatine is incredibly versatile. Depending on your fitness goals, you might adjust how and when you take it to get the best results.

1. For Muscle Gain & Strength Goal:

Build size, strength, and power. METHOD: Loading Phase: 20g per day (split into 4 doses) for 5–7 days. Maintenance: 5g per day after workouts. Tip: Stack with protein and carbs post-workout to boost absorption and muscle growth.

2. For Fat Loss & Lean Definition Goal:

Retain muscle while losing fat. METHOD: No loading phase needed. Daily Dose: 3–5g per day. Tip: Take creatine with your first meal or pre-workout. It helps preserve muscle mass during a calorie deficit and improves workout performance—even while cutting.

3. For Endurance or Brain Boost Goal:

Improve recovery, cognitive function, or general wellness. Method: Daily Dose: 3g per day, consistently. Tip: Take at any time of day, but be consistent. Creatine supports brain energy metabolism and may reduce mental fatigue.

Important Notes: Hydration is key: Creatine draws water into your muscles—stay hydrated. No cycling needed: Creatine is safe for long-term use with no need to cycle on/off. Pair with resistance training: It works best when you’re physically active.