Because creatine is stored in the body with water, some water weight gain is possible.  Short term evidence shows some water weight gain with creatine supplementation while longer term studies show no water weight gain when compared to groups not supplementing.

Creatine is one of the most well studied supplements on the market.  There is no evidence that even long term creatine supplementation has any negative health consequences for healthy individuals.

Yes, plus vegans and vegetarians can benefit even more from creatine supplementation since most dietary sources of creatine are animal-based and thus vegan and vegetarians have lower baseline levels of stored creatine.

Definitely not.  Most any athlete can benefit from creatine supplementation.  While increased strength and power are the primary benefits of creatine supplementation, research has shown creatine supplementation improves recovery, minimizes injury risk and increases endurance.

A loading phase involves taking a higher dosage of creatine (~20g/day) for a short period of time in order to build up muscular creatine levels faster and see benefits more quickly (7-10 days).  Creatine loading is not necessary and starting with a maintenance dose (5g/day) will get you to the same place but will require longer times to realize benefits (3-4 weeks).

One serving of Gnarly Creatine is 5g.  5g of powder is approximately 1 teaspoon.

No, we didn’t forget yours. We’ve come to the hard decisions to ditch our scoops for the sake of Mother Nature.

Losing the scoops will save an estimated 28,000lbs (that’s a Freight Ship with Rocky Balboa as the Captain) of plastic per year. It’s a no brainer for our beloved Earth.

Now don’t just start pouring powder into your drinks willy-nilly. Have a regular spoon laying around? Good. Here’s the kitchen equivalent:

1 scoop with 8 oz of liquid, or 1 tsp. (5 grams) with 8 oz of liquid.