Creatine - Pure Strength & Performance Enhancer

No, a loading phase isn't necessary. While you may reach saturation levels slightly faster with a loading phase, consistent daily use of 5g will achieve the same results over a slightly longer period (typically 3-4 weeks versus 5-7 days). This approach also minimizes any potential digestive discomfort that can occur with higher doses.

Creatine does increase water content within muscle cells (intracellular water), which contributes to its performance benefits. However, this doesn't typically cause a "bloated" appearance. What you may notice is fuller, more volumized muscles – a desirable effect for most users. Any initial weight gain is primarily this beneficial intracellular water, not subcutaneous water retention.

Yes, creatine monohydrate is one of the most extensively studied sports supplements with an excellent safety profile. Research spanning over several decades shows no adverse effects with consistent, appropriate use.

Creatine can be taken any time of day. What matters most is consistency. Some research suggests taking it post-workout may be slightly more beneficial, but the differences are minimal compared to the importance of taking it daily.

Absolutely! Creatine's benefits for strength, power, and muscle recovery apply to women just as much as men. In fact, some research suggests women may experience even greater relative benefits from creatine supplementation.