Creatine 5 g by Thorne

If you lift weights, sprint, or do high-intensity intervals and you’re wondering how to take creatine monohydrate, this 5 g daily dose fits. Vegetarians and vegans, who typically have lower muscle creatine from diet, see the biggest jump. Older adults aiming to preserve lean mass also tend to respond well when training is in place. Expect better strength and more reps within 2 to 4 weeks, with a small early increase in scale weight from water in muscle, not fat.

Creatine monohydrate tops up phosphocreatine, the rapid battery that rebuilds ATP (the cell’s short-burst energy currency) between efforts. With more phosphocreatine, you push harder and recover faster set to set, which drives training gains. Pulling water into muscle cells also signals protein building. Compared with trendy forms like creatine HCl or ethyl ester, plain monohydrate is the most studied and consistently effective, and it’s well tolerated in healthy kidneys.

Mix one scoop in water or a shake any time of day; consistency beats timing. Taking it with a meal or post-workout is convenient and may aid uptake. A loading phase (about 20 g/day split for 5–7 days) makes effects show up faster, then continue with 3–5 g/day, but loading isn’t required. Hydrate well. If you eat a lot of red meat or fish, expect a smaller bump, not zero benefit.

Creatine can raise Serum Creatinine (a breakdown product used to estimate kidney function) without harming kidneys; if there’s confusion, ask for Cystatin C (a kidney marker not affected by creatine). High-dose caffeine right before training can blunt performance benefits for some; normal coffee intake is fine. Use caution with dehydrating drugs like diuretics or frequent NSAID use, and skip creatine if you have known kidney disease unless cleared by your clinician.

Water weight from creatine reflects fluid stored inside muscle, which usually helps performance and doesn’t cause puffy bloating for most. The hair-loss rumor ties to a small study showing a rise in DHT (a testosterone metabolite) without hair outcomes; larger trials haven’t confirmed a hair effect. You don’t need to cycle; long-term use in healthy adults is well studied. Muscle cramps are not increased when hydration and electrolytes are adequate.