Creatine is a naturally-occurring substance found in meat and fish. It has a strong evidence as a great [[Dietary Supplement|supplement]], since it helps muscle-growth by helping their [[Hydration|hydration]]. It has also been proved to increase [[ATP]], increasing training performance. It is usually advised to **take 3g to 5g per day after training (or when convenient)**, and even though it is often mentioned a "loading period" to saturate the muscles, it is certainly not a hard requirement.