Definition
Creatine monohydrate is a naturally occurring compound that helps regenerate ATP — the cell's main energy currency — for short, explosive efforts. 3–5g per day increases strength output by 5–10%, supports an extra rep or two per heavy set, and pulls water into muscle cells for a fuller look. No loading phase is required; consistency is what matters.
Real questions
Is creatine safe?
Yes. It's the most-studied sports supplement in history with no documented harm in healthy adults at 3–5g/day.
Does creatine cause water weight?
It pulls 2–4 lbs of water into muscle cells in the first 2–4 weeks. That water is intramuscular (good look), not subcutaneous (bloat).
Do I need to cycle creatine?
No. Take it daily, year round. Cycling provides no benefit and just resets the loading window.
Stack with
Put it to work
Coach Foster builds your program around creatine and the rest of the fundamentals, shaped to your body and your week.