Creatine

If you’re wondering how much creatine should I take, the simple answer is 3–5 grams daily for most healthy adults. For faster results, you can start with a short “loading phase” of 20 grams per day for 5–7 days (split into smaller servings), then switch to the standard daily amount. Research from the International Society of Sports Nutrition (IS...

If you’ve just started taking creatine and now your head is pounding, you’re probably wondering if it’s the supplement causing the pain. It’s a concern many people have when they begin their fitness journey, but here’s the good news: creatine and headaches are rarely connected. In fact, creatine is usually safe and effective when used the right ...

Are you confused about which creatine to buy? You walk into the store and see big tubs of powder next to bottles of pills. Both say they help build muscle. But which one really works better? And which one is right for you?   Don't worry - lots of people feel lost when picking creatine. Here's the simple truth: both pills and powder work the same...