@ste_marr: Starting creatine? Here’s what you can quantitatively expect 👇 • Body weight: ↑ ~0.5–1.5 kg in the first 1–2 weeks (due to increased intramuscular water, not fat) • Strength: ↑ ~5–15% in maximal strength over several weeks (e.g. extra reps or small load increases in compound lifts) • Power & performance: ↑ ~5–8% in short, high-intensity efforts (sprints, jumps, heavy sets, repeated bouts) • Training volume: ↑ total reps and workload over time → supports greater long-term hypertrophy • Timeline: noticeable effects after ~7–14 days at 3–5 g/day (loading phase optional, not required) It works — but it’s not magic. Creatine helps you get a bit more out of your training, but you still need to train hard, eat well, and recover.

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Monday 12 January 2026 21:07:28 GMT