BuffBeat

What does creatine actually do?

Creatine helps your muscles regenerate ATP – the main energy currency your body uses during explosive efforts like heavy squats, bench presses, and sprints. With more stored creatine, you can often:

• Push 1–2 extra reps at the same weight.
• Maintain performance across multiple sets.
• Support long-term strength and muscle gain.

Which type of creatine should you use?

There are dozens of “fancy” creatine products, but for most lifters, the gold standard is still:

• Creatine Monohydrate – highly researched, affordable, and effective.
• Micronized powder – easier to mix and easier on the stomach for many people.
• Unflavored – easy to add to water, juice, or your post-workout shake.

How to take creatine for best results

You don’t need anything extreme. A simple daily routine works perfectly:

• Daily dose: 3–5 g per day.
• Timing: whenever you remember – many athletes take it with a meal or post-workout.
• Loading phase: optional. You can skip loading and just take 3–5 g daily.
• Hydration: drink enough water across the day to support performance and digestion.

BuffBeat’s Creatine Pick

For simplicity, we recommend a high-quality creatine monohydrate that fits most strength and hypertrophy programs. It’s affordable, easy to mix, and backed by real-world use.

Who should consider creatine?

Creatine can be useful if you:

• Train with weights 2–4+ times per week.
• Care about progressive overload and long-term gains.
• Do short, intense efforts (lifting, sprints, combat sports).

It’s not a magic pill – it simply supports the work you already put in at the gym. Your programming, nutrition, sleep, and consistency will always matter more.