Creatine: what it does, how to take it and what to ignore
Team Beyond Brawn, 1 October 2026, 4 min read
Three grams a day, every day. The rest is mostly noise. A short guide to the most studied supplement in sport.
Creatine monohydrate has been studied for over thirty years. It helps your muscles regenerate ATP, the fuel for short, intense efforts like heavy sets and sprints.
How to take it
Take 3 to 5 g a day, at any time, with any drink. You do not need a loading phase. Stores are saturated after three to four weeks either way.
Common questions
- Will I gain weight? Expect 1 to 2 kg of water held inside muscle in the first month.
- Do I need to cycle it? No.
- Is it safe? For healthy adults, the research is consistently reassuring. Speak to your doctor if you have a kidney condition.
- creatine
- strength
This article is general information, not medical advice. Check with a doctor before starting a supplement if you have a health condition. Shop the range