Basics
What creatine is, how much to take, when, and which form — the fundamentals.
What is creatine?What creatine is, what creatine does in your cells, and what the research actually shows — a plain-English guide to the most-studied sports supplement, minus the hype.Monohydrate vs. other formsBest form of creatine? An evidence-based look at creatine monohydrate vs HCl, ethyl ester, buffered, and other creatine types — and why monohydrate still wins.What is Creapure?Creapure is branded German creatine monohydrate. Here's what 'purest creatine' really means, how Creapure vs creatine claims hold up, and why the molecule is the same.How much per dayHow much creatine per day? The well-established answer is 5 g/day of creatine monohydrate. Here's the dosage science, whether a loading phase is worth it, and why.Best time to take creatineWhen to take creatine — before or after a workout, morning or night? An honest look at creatine timing and why daily consistency matters far more than the clock.Effervescent vs. powderEffervescent creatine, dissolvable tablets, and ready-to-drink creatine all promise better absorption. Here's what the research actually says about format vs. plain powder.