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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Most people waste creatine’s true potential by using it the wrong way. Don’t make the same mistake.
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Creatine needs to saturate your muscles, not just work on lifting days. Are you skipping rest days? You may be stalling your gains.
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Creatine pulls water into your muscles. Staying hydrated is non-negotiable if you want better strength and recovery.
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Everyone doesn't have to load 20g/day. You can start with 3–5g daily consistently. Your muscles will still be saturated, without the bloating.
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Pair creatine with carbs or protein for better absorption and muscle uptake. Timing matters less than consistency.
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Heat can break down creatine monohydrate. Avoid coffee or hot water, stick to cool drinks.
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Creatine isn’t a quick fix. It takes 2–4 weeks of consistent use to show visible muscle and strength benefits.
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Stick to creatine monohydrate, it’s the most researched, safest, and effective form. Don’t fall for overpriced gimmicks.
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Take 3–5g daily with food, stay hydrated, and use it every day, not just on gym days and then track your strength gains over time.
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When used correctly, creatine boosts muscle growth, recovery, and performance. Fix your routine, and watch your fitness transform.
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