Creatine

If you drink coffee and take creatine you have almost certainly heard this warning: caffeine cancels out creatine, so never take them together. It gets repeated confidently in gyms, on fitness forums, and in YouTube videos. It is also largely a myth – one that traces back to a single study from 2002 that has…

Ask anyone who has hesitated before starting creatine and hair loss is usually somewhere on their list of concerns. The fear is understandable – creatine is one of the most discussed supplements online and the hair loss claim has been circulating for over a decade. But does creatine cause hair loss? The honest answer, based…

Most people start taking creatine and expect to feel something within a day or two. When nothing obvious happens they wonder if it’s working, if they bought a bad product, or if creatine is overrated. None of these are likely. A lot of people ask us “how long does creatine take to work?” Creatine is…

Creatine is the most researched supplement in existence – yet the majority of women still avoid it. The reasons are almost always the same: fear of bulking up, concerns about bloating, or the assumption that it’s only for male bodybuilders. None of these hold up to scrutiny. The science on creatine for women is compelling…

It’s important to know when to take creatine. Before training, after training, in the morning, at night – everyone seems to have a different answer. This guide cuts through the confusion with a straightforward look at what the research actually says about creatine timing, and whether it matters as much as supplement companies want you…

Creatine HCL vs monohydrate is one of the most debated questions in sports nutrition. Walk into any supplement store and you’ll find both on the shelf – monohydrate at half the price, HCL marketed as the superior evolved version. The truth is more nuanced than either side admits. This guide breaks down the science honestly…

The creatine loading phase is a protocol that divides beginners – do you really need to take 20g a day for a week before dropping to a maintenance dose? The short answer is no, you don’t need to load. But there are good reasons why some people choose to. This guide covers exactly what the…

Creatine monohydrate is the most studied sports supplement in existence – and unlike most products on the market, the science actually backs it up. In this guide we cover everything a beginner needs to know: what creatine is, how it works, how to take it, and which products are actually worth buying. Note: This post…