Creatine Monohydrate Guide (2025)
Creatine is one of the most researched and effective supplements for improving strength, power, and muscle mass. This guide explains how it works and how to use it alongside your BuffBeat AI programs.
What Is Creatine?
Creatine is a compound stored in your muscles that helps regenerate ATP, the primary energy source for short, intense efforts like heavy lifts and sprints. Higher muscle creatine levels can translate into slightly more reps or a bit more load on key sets.
Benefits of Creatine
- Improved strength and power on compound lifts.
- Better performance on short, intense efforts.
- Supports lean mass over time when paired with training and nutrition.
How to Take Creatine
- Form: creatine monohydrate is the gold standard.
- Daily dose: 3–5 g per day for most lifters.
- Timing: anytime during the day, preferably with a meal.
- Loading phase: optional; many lifters skip it and just take a daily dose.
Creatine & BuffBeat Training
Creatine works especially well with programs that use progressive overload on compound movements. With the BuffBeat AI Trainer, you can:
- Choose Strength or Hypertrophy as your goal.
- Run structured blocks while taking creatine daily.
- Track performance on your main lifts over 8–12 weeks.
BuffBeat Creatine & Protein Picks
Here are the core supplement picks that match most BuffBeat programs:
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Main creatine pick:
View creatine monohydrate on Amazon → -
Whey protein to stack with creatine:
View whey protein on Amazon →
Safety & Side Effects
Creatine is generally well-tolerated in healthy individuals. Some people experience mild water retention early on. Always talk to your doctor if you have existing medical conditions or concerns about supplement use.