Beginner guide
Confused about creatine loading?
Most beginners get stuck on the “loading week” and which powder to buy. You don’t need a load. Take 5 g of creatine monohydrate daily.
Who this is for
You’re new to lifting or supplements. You’ve heard creatine works. You’re unsure about loading, timing, or fancy forms.
Myths, cleared
- You don’t need a loading week to start.
- Timing doesn’t matter much. Daily use does.
- Plain creatine monohydrate beats fancy forms for beginners.
Simple protocol
- 01Take 5 g once a day.
- 02Mix it with water or a drink you already finish.
- 03Keep it up for 3–4 weeks.
A simple monohydrate pick
Trusted option
Optimum Nutrition Micronized Creatine
See a trusted monohydrate optionAffiliate link · clicks counted via /go/on-creatine (Cloudflare Web Analytics path views).
More guides
- Creatine loading — do you need it?
Why most beginners can skip the loading week.
- Monohydrate vs fancy blends
Start simple before you buy a complicated tub.
- How to take 5 g daily
Dose, mix, timing — without the noise.
- FAQ
Kidneys questions, water weight, and when to ask a doctor.