MUSCLEMEND 100% Creatine Monohydrate Powder

1. How much creatine monohydrate should I take every day for the best results?
Aim for 3–5 g daily. If you’re using the unflavoured powder, that’s one 3 g scoop mixed with about 120 ml of water. For the flavoured version, use one 4 g scoop with the same amount of water. The most important thing is consistency—taking it every single day ensures your muscles stay fully topped up.

2. When’s the ideal time to take creatine?
Honestly, timing isn’t as crucial as being regular. You can have it before your workout for an energy boost, right after to help with recovery, or simply at a set time each day—morning, evening, whenever works for you. If you pair it with some carbs, it might absorb a bit faster, but the key is taking it the same time every day.

3. Do I really need a loading phase?
Nope, it’s optional. You’ve got two solid options:

• Loading method: 20 g daily for 5–7 days, then drop to 3–5 g per day.
• Standard method: Just 3–5 g every day from the start—your muscles will be fully saturated in about 3–4 weeks.

4. Should I keep taking creatine on rest days?
Yes, keep it up. Even on your off days, stick with your daily dose. That way your muscle creatine levels stay topped up, and you don’t lose any of the gains.

5. What benefits can I expect from taking creatine?
You’ll likely see a 5–15% jump in your strength and power, plus better lean muscle gains. You’ll recover faster between sets and be able to push harder in high-intensity workouts. In short, more reps, more weight, and less fatigue.

6. How quickly will I notice the effects?
If you do the loading phase, you might feel the benefits in as little as 5–7 days. Without loading, expect to see noticeable gains in about 2–4 weeks. Most people notice more muscle fullness and strength improvements within the first month.

7. Is it safe to take creatine long-term?
Absolutely. Creatine monohydrate is one of the most researched supplements out there, with over 30 years of data supporting its safety. You don’t need to cycle on and off—many people take it continuously for years without issue. [Know More ↵]

8. Will creatine harm my kidneys?
That’s a myth. In healthy individuals, recommended doses don’t cause kidney damage. Sometimes your bloodwork might show higher creatinine, but that’s just your body processing more creatine, not a sign of kidney trouble.

9. Does creatine make you dehydrated or cause cramps?
Actually, studies show fewer cramps and heat-related issues among creatine users. Just make sure you drink enough water—creatine pulls more water into your muscles, so staying hydrated is key.

10. Can creatine cause hair loss?
No credible evidence links creatine to hair loss. A small early study hinted at slight hormone changes but didn’t cause any actual hair thinning, and later research found no impact on hair health. [Menshealth↵]

11. Will I gain weight on creatine?
Expect a 1-2 kg increase from water retention within your muscles—that’s not fat. It simply makes your muscles look fuller and helps with performance.

12. Can creatine cause bloating?
If you stick to the right dose, bloating is rare. If you’re sensitive, start with a smaller amount, skip the loading phase, and use a high-quality, micronized powder to minimize any stomach discomfort.

13. Is MuscleMend creatine vegetarian or vegan-friendly?
Yes—100% vegetarian and vegan. It’s made synthetically in a lab, so there are no animal-derived ingredients.

14. Can I stack creatine with other supplements?
Definitely. It pairs perfectly with whey protein for muscle growth and BCAAs/EAA for recovery. Just avoid taking it at the exact same time as high-caffeine supplements—space caffeine-heavy products by a few hours for best uptake.

15. Should I take creatine with food?
Either way works. Taking it with carbs can give a small absorption boost, but whether you take it with or without food, what matters is doing it consistently each day.

16. Is creatine safe during pregnancy or breastfeeding?
Because there isn’t enough research, it’s best to avoid creatine while pregnant or nursing. Talk to your doctor if you have questions.

17. What sets MuscleMend creatine apart from other brands?
MuscleMend is HPLC-tested for 99%+ purity, micronized for easy mixing, made with USA-sourced, GMP-certified ingredients, and is gluten-free with no fillers or banned substances. Plus, it comes in five tasty flavours at an unbeatable price (₹199–₹399).

18. How should I store creatine powder?
Store it in a cool, dry place away from sunlight. Keep the lid tightly sealed to prevent moisture clumps, and always check the expiry date. When stored right, creatine stays potent for years.[WebMD↵]

19. Can women benefit from creatine too?
Absolutely. Women enjoy the same strength and power gains as men—often even more pronounced because of lower baseline creatine levels—and there’s no risk of unwanted bulk. [pmc.ncbi.nlm.nih↵]

20. What common mistakes should I avoid when taking creatine?
Don’t skip doses or be inconsistent with timing. Avoid downing it with lots of caffeine at once, and make sure you’re using a high-quality product to steer clear of impurities that can cause side effects.