Creatine saturates your muscles' fast-energy reserves — the stores your body taps into during sprints, surges, and high-intensity intervals. For endurance athletes, that translates to more power in key moments, better performance during repeated hard efforts, and faster recovery between sessions.

Take 1 serving daily with a meal — the timing matters less than the consistency. Creatine works by building up in your muscles over time, so taking it every day (including rest days) is what delivers the benefit. If you take it with carbohydrates, you'll also improve glycogen uptake at the same time.

Not necessarily. A loading phase (20g/day for 6 days) will saturate your muscles faster, but 5g daily achieves the same result within 3–4 weeks with fewer side effects. If you're a runner or triathlete concerned about temporary water weight from loading, stick to 5g daily from the start.

When you first start supplementing, your muscles hold more fluid — typically 1–2kg. This is temporary and reflects increased muscle hydration, not fat gain. If you stop supplementing, that extra fluid clears within a few days. For weight-sensitive athletes like climbers or runners, the daily 5g (no-load) approach minimizes this effect.

Amacx uses 100% creatine monohydrate — the most studied and validated form available. Of all the creatine forms on the market, monohydrate has the deepest evidence base and no other form has been shown to be meaningfully more effective. It's the form used in virtually all the research and the one trusted at the highest levels of sport.