When taken daily, Creatine has been shown to support muscle growth as well as strength and power output during intense resistance training in healthy adults.* Always consult your doctor or healthcare provider prior to taking any supplements, especially if you have any health conditions, are pregnant or nursing, or under the age of 18.
- Creatine can be taken at any time of day. Daily supplementation is more important than timing.*
- Creatine can be “stacked” or combined with other supplements (including Buff Pre and Buff Pump).*
Creatine does not need to be cycled.*
No, you do not need to load creatine. While loading (a 5-7 day period of 4-5x maintenance consumption) may lead to maximal saturation of muscle creatine levels in a slightly shorter timeframe, this is a very incremental difference over the medium and long term.* Many supplement companies will encourage loading as it increases the amount of creatine you consume (and purchase) - we recommend maintenance consumption (1 scoop per day) instead.*
- Resistance training - strength, power, and hypertrophy (muscle-building) programs.*
- Training for a strength and power sport.*
Creatine supplementation has been shown to increase lean body mass through increased intra-muscular water retention.* To further support gains in muscle mass, take creatine consistently and pair with resistance training.*
- While some anecdotal evidence exists of cramping when supplementing with creatine, the current research shows that creatine supplementation does not cause dehydration or cramping when paired with sufficient water intake.*
- To see the best results, consistency through daily supplementation is recommended.
- If you experience any additional side effects, discontinue use and consult your healthcare provider.
Most of the supposed dangers of creatine are unfounded. Due to the bad reputation of performance-enhancing drugs, it has been wrongfully equated with the worst examples. It also increases levels of creatinine in the body, which are a marker of poor kidney function. However, the increase in creatinine isn't due to kidney damage, but simply more creatinine being produced. There is a lack of long-term studies in people with reduced kidney function, however, so caution could still be taken in that instance. Besides the minor gastrointestinal issues from excessive creatine, it is unlikely to be unsafe or bad for you. If you have any kidney conditions, consult your doctor or healthcare provider prior to taking creatine or any other supplements.*