Creatine monohydrate is a well-studied supplement that helps support performance during short, intense efforts. It is also found naturally in foods such as meat and fish.
Does everyone need a loading phase?
No. Taking a consistent daily serving as directed on the pack is a straightforward approach. A loading phase is optional and can cause digestive discomfort for some people.
What about water weight?
Creatine can increase water stored in muscles, so the scale may rise initially. This is different from a gain in body fat. Drink according to your needs, especially in hot weather and during exercise.
Keep the basics in place
Creatine complements training, food and recovery; it does not replace them. If you have a medical condition, take medication, are pregnant or breastfeeding, speak with a healthcare professional before use.