A short instructional video presenting a three-step guide to using creatine for muscle growth: (1) choose creatine monohydrate as the affordable, effective type; (2) saturate muscles either by taking ~5 g daily (benefits in ~3–4 weeks) or by loading with 20 g/day for 7 days (faster saturation but potential GI discomfort); (3) timing of intake is unimportant—consistency matters most.
Here is a simple three step guide on how to properly use creatine. Step one Type with so many options available on the market, it can get overwhelming to choose the right type. But research consistently shows they all work equally as well. So save your money and go with the most affordable option. Creatine monohydrate. STEP 2 Saturation it takes time for your muscles to fully saturate with creatine. If you take 5 grams of creatine daily, you can expect to start seeing the benefits after about three to four weeks. Or you can try a loading phase where you take 20 grams of creatine every day for seven days. This will saturate your muscles in just a week. However, some people do experience stomach discomfort with this method. Timing Ultimately, it doesn't really matter when you take your creatine, as long as you're consistent and take it every single day. So find a time that works for you and stick with it.
