You can take creatine before or after your workout — both are effective. On rest days, take it at any convenient time. The most important thing is consistency: take it every day to keep your muscle creatine levels topped up.

A loading phase (20g/day for 5–7 days) can saturate your muscles faster, but it's not necessary. Taking 3–5g daily will achieve the same results within 3–4 weeks. We recommend starting with 3–5g per day for a steady, comfortable approach.

Yes — creatine monohydrate is one of the most researched supplements in the world and has a strong safety profile. It is safe for healthy adults when taken at recommended doses. As with any supplement, consult your doctor if you have any pre-existing medical conditions.

Some people experience mild water retention in the muscles during the first few weeks, which is actually a sign that creatine is working. This is intracellular water (inside the muscle cells), not subcutaneous bloating. It typically subsides after the initial phase and contributes to a fuller, stronger look.