Creatine monohydrate helps your muscles recycle ATP during heavy sets — more reps at the same weight over time. It is not a steroid and does not replace protein or sleep.
How much
Most research supports 3–5 g per day. A 5-day loading phase (20 g/day split) is optional — daily low-dose works if you are patient.
When to take it
Timing is flexible. Take it daily with water or a meal — consistency beats “pre-workout only.”
Who benefits
Strength trainees, hypertrophy blocks, and many athletes on a cut (it may hold performance in a deficit). Vegans often see a bigger jump because dietary creatine is low.