The free guide, in one line: 3 to 5 grams a day, every day, with a 30-day checklist and the same label checks we use to grade every product on this site. Written for women new to creatine, including women over 40 and over 50.

What's inside the Creatine Starter Guide

  • The dose, settled. 3 to 5 grams a day is the maintenance dose used across the research. Loading (about 20 grams a day, split into 4 doses) fills your muscles in about 6 days instead of about 4 weeks, and it is optional. The creatine dosing guide has the full math.
  • A 30-day checklist for your first tub. What to expect in week 1, what a small bump on the scale really is (water held inside muscle, not fat under the skin), and when results show up. It follows the same timeline as our first-month guide.
  • The 3 label checks. Plain creatine monohydrate or a blend? Grams per serving? A real third-party seal? Our creatine label checklist walks through each one.
  • The myths the trials already answered. Bulk, kidneys, and hair, with the study behind each answer. Plus the questions that belong with your doctor: pregnancy, breastfeeding, kidney disease, and prescription medication.

Be first in line

The Creatine Starter Guide for Women is launching soon. Want it the day it's ready? Email hello@creatinebuzz.com with "Starter Guide" in the subject line. One guide, sent once. We never sell or share email addresses. The privacy policy has the details.

What a CreatineBuzz email sounds like

One study. One takeaway you can use the same day. One link to the full guide. Same rules as every page on the site: the source is cited, you know who was studied, and the hype stays out. The full rulebook is on How We Research.

Can't wait? Start here