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Also known as: Creatine Monohydrate, Creatine HCl
Hundreds of studies confirm creatine improves strength, power, and muscle mass. One of the most researched supplements in history.
Amount
5g daily
Timing
Any time of day, with or without food
Notes
Loading phase (20g/day for 5 days) optional but not necessary. 5g daily reaches saturation in 3-4 weeks.
Track your Creatine intake alongside your macros in FitCommit.
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Replenishes ATP stores for explosive efforts
Draws water into muscle cells, enhances protein synthesis
Reduces muscle damage markers post-exercise
Brain uses creatine for energy, may improve memory
Water retention
Normal and expected, shows creatine is working
Stomach discomfort
Take with food or split dose
Weight gain (water)
2-4 lbs initially from water, not fat
Yes. Creatine helps preserve strength and muscle during a deficit. The water weight may mask fat loss on the scale, but body composition improves.
Essential. Creatine maximizes strength gains and muscle building during a surplus. Take 5g daily throughout your bulk.
$0.05-0.15
per day
Excellent value
Creatine is generally safe for daily use at recommended doses. Creatine is one of the safest and most studied supplements available. Consult your doctor if you have existing health conditions or take medications.
The recommended timing for Creatine is Any time of day, with or without food. Consistency matters more than exact timing for most supplements.
Yes. Creatine helps preserve strength and muscle during a deficit. The water weight may mask fat loss on the scale, but body composition improves.
Essential. Creatine maximizes strength gains and muscle building during a surplus. Take 5g daily throughout your bulk.
FitCommit calculates your exact macros and calorie targets from an AI body scan. Track food with camera scanning. Free 7-day trial.
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