the first 90 days
Creatine builds up in your body, stick by stick. Here's what that looks like from day one.
topping up
Every stick tops up your creatine reserves a little more. Nothing feels different yet; the work is happening underneath.
the gap closes
Stores keep building with every stick. Workouts may start feeling a little easier to recover from. Consistency is the whole mechanism, so keep going.
saturation
Around four weeks at 5g a day, your stores are effectively full. This is the point where studies measure the differences: strength, recovery between sessions, steadier energy.
compounding
With training, lean muscle and strength build on top of the saturated baseline. Energy runs steadier through the day.
the new baseline
By three months, full stores are how your body runs. Strength, recovery, and energy have settled at a higher level, and one stick a day keeps them there.
Timeline based on typical creatine saturation at 5g daily. Individual results vary.