Is creatine monohydrate good for you?

Yes, creatine monohydrate is considered safe and effective for most healthy adults when taken at recommended doses. It supports muscle growth, strength, recovery, and even cognitive health. Research indicates that it is one of the most studied and reliable supplements available; however, individuals with kidney issues or other medical conditions should consult a healthcare provider before use.

How should I take creatine monohydrate?

You can either take 3-5 grams daily from the beginning, or start with a loading phase of 20 grams per day (split into 4 doses) for 5-7 days, then maintain with 3-5 grams daily. Take it with carbs to improve absorption.

Are there any side effects of creatine monohydrate supplements?

Common side effects of creatine monohydrate include stomach cramps, diarrhea, and weight gain. Consult with a healthcare provider if you have kidney issues or are pregnant/nursing.

Is creatine monohydrate safe?

Yes, creatine Yes, creatine is generally safe for most people when taken at recommended doses. Always consult with a healthcare provider before starting any new supplement. is generally safe for most people when taken at recommended doses. Always consult with a healthcare provider before starting any new supplement.

Sports Nutrition

Sports nutrition bridges the gap between training and recovery, fueling your body to perform at its best and adapt to physical demands.

Whether you’re an athlete, active professional, or fitness enthusiast, what you eat before, during, and after training has a direct impact on strength, endurance, recovery, and injury prevention.

In this section, you’ll find science-backed guidance on macronutrient timing, hydration strategies, pre- and post-workout meals, and supplements that improve athletic performance.

These are the same strategies I’ve refined over a decade of professional basketball, tested in real competition, and supported by research.