🏆 Creatine: how to use it (dose, timing, effects)
⏱️ ~5–6 min read • 📅 Updated — Hyperforme Nutrition
⚡ Quick take
- 🎯 Goal: strength, power, lean mass, better training quality.
- ✅ Type: creatine monohydrate (most studied, most reliable).
- 🧪 Simple dose: 3–5 g daily, every day (loading is optional).
- 🕒 Timing: whenever you’ll be consistent (often post-workout).
- 💧 Hydration: drink enough; add electrolytes in heat/long sessions.
🔍 What it does & who benefits
Creatine raises phosphocreatine stores for short, intense efforts — more quality reps, better set-to-set recovery, and easier lean mass gains.
💊 Which form?
- 🏅 Monohydrate: gold standard, backed by hundreds of studies.
- 🧂 Micronized: same creatine, finer powder (mixes better).
👉 Shop options: Creatine
📏 Dose & timing
- 🔹 Easy protocol: 3–5 g daily.
- 🔹 Optional loading: 20 g/day for 5–7 days (4 × 5 g), then 3–5 g/day.
- 🔹 Timing: the one you’ll stick to — many prefer post-workout with a protein shake.
🧩 Smart stacks
- 🥤 Whey isolate post-workout: Isolate
- 💧 Electrolytes for heat/long sessions: Electrolytes
- ☕ Caffeine before key sessions (avoid late).
🚫 Traps to avoid
- ❌ Over-engineered blends — monohydrate is enough.
- ❌ Inconsistent intake — daily consistency beats perfect timing.
- ❌ “Water bloat” fear — creatine pulls water into the muscle, performance-friendly, not puffy.
❓ FAQ
Do I need a loading phase?
No. Loading gets you there faster, but 3–5 g daily reaches the same saturation within a few weeks.
Should I cycle creatine?
Not required for healthy adults. Focus on daily intake and hydration.
Does creatine cause water bloat?
It increases intramuscular water (inside the muscle) which helps performance — not subcutaneous puffiness.
Can I take it with coffee?
Yes. Just avoid late caffeine if it disturbs sleep.
🔗 Helpful links