If supplements had a hall of fame, creatine monohydrate would be the first inductee: hundreds of studies over three decades, consistently showing improved strength and power output for most people who train. It's also one of the cheapest things you can buy — see the creatine range.
The dose is boring (that's good)
3–5 grams a day, every day, mixed into anything. That's the entire protocol. Training days, rest days, morning or night — the research says consistency matters and timing mostly doesn't. Your muscles saturate over two to four weeks and stay saturated as long as you keep taking it.
Loading: optional, not magic
The “loading phase” (20 g a day for a week) just gets you to saturation faster. Same destination either way. If bloating bothers you, skip loading entirely and take the standard dose.
What to ignore
- Fancy forms. HCL, buffered, “advanced” blends — none has outperformed plain monohydrate in credible testing. Monohydrate is also the cheapest. Easy call.
- “Creatine is a steroid” — it's an amino-acid derivative your own body already makes, found naturally in meat and fish.
- Cycling. No evidence you need on/off cycles.
Two practical notes
Drink water like someone who trains — creatine pulls water into muscle, which is part of how it works. And expect the scale to tick up a kilo or so early on; that's water in the muscle, not fat.
Unflavoured monohydrate stirs into your existing shake, which is why our bestselling combo is exactly that: whey + creatine, ₹20-something a day, done.
† Educational content, not medical advice. Supplements are food, not medicine — consult a healthcare professional before use if you have a medical condition.