Creatine FAQ

Creatine: Frequently Asked Questions

Do I need to "load" creatine?

No. Loading (20g/day for 5–7 days) saturates your muscles faster, but 3–5g/day consistently will get you there in a few weeks—with no digestive upset or water weight fluctuations.

Does creatine cause bloating or water retention?

Creatine pulls water into muscle cells, which can slightly increase water weight.

But this is in the muscles, not under the skin—most people look and feel better, not puffy.

Is it safe for my kidneys or liver?

For healthy individuals, creatine is one of the most studied supplements ever—and has shown no evidence of harm to kidneys or liver when taken at recommended doses.

If you have pre-existing kidney issues, talk to your doctor first.

Can I get enough creatine from food?

You can get creatine from red meat and fish—but you'd need to eat about 2 lbs of beef or salmon per day to hit the 3–5g dose.

That's why supplementing is much more practical, especially for vegetarians or those limiting meat.

When should I take creatine?

Timing isn't critical—just take it daily.

Some studies suggest slight benefits when taken post-workout or with carbs/protein, but consistency matters most.