The day you order. The app opens right away, and your tub arrives in about 5 to 8 business days. Creatine takes a few weeks to build up, so the first days without it are fine.

You start again at Day 1. Your past days stay in your history.

Creatine pulls water into your muscles, so the scale can go up a little at first. Watch the 7-day line, not one day.

Scoop. Water. Done. 1 scoop in your mouth, a mouthful of water, swallow. That's how Chris takes it, before he trains. It's unflavored, so it also stirs into water or coffee.

The mission is built for a gym. Every exercise has a no-equipment swap for the days you can't go.

Some bigger lifters take 10 g a day. 1 scoop is 5 g, the amount most studies use. Most studies are in healthy adults. On medication? Ask your doctor first.

The 56-day mission, 3 daily checks, a photo a week, and Mission 2 after that.

Keep all 56 days in the app. The app compares the working weight on your 3 main lifts (squat or its swap, incline press, pull-up or lat pulldown) at the same reps in Week 1 and in Test week (days 50 to 55). If none of them went up, email hi@standstrong.fit within 14 days of Day 56 and we refund that mission in full.

3 to 5 g a day. 1 scoop of ours is 5 g.¹ ²

No. Loading means about 20 g a day (4 scoops) for 5 to 7 days, then 3 to 5 g. It fills your muscles faster. In 1 classic study, 3 g a day for 28 days raised muscle creatine about as much as 20 g a day for 6 days.² We do not suggest loading by default: you would use half a tub in the first week.

In healthy adults at normal doses, yes, as far as the research shows. The International Society of Sports Nutrition reviewed studies of up to 5 years and doses up to 30 g a day and found no harm in healthy people.¹ Most of the research is in healthy adults. If you are pregnant or nursing, under 18, take medication or have a medical condition, ask your doctor first.

Studies in healthy people have not found kidney damage at normal doses.¹ ² The worry traces back to a 1998 case report with other factors in play.² If you have kidney disease or any kidney concern, ask your doctor before you take it. Creatine can also raise creatinine on a blood test without any change in how your kidneys work, so tell your doctor you take it.²

The evidence does not support dehydration or cramps. In 1 football study, creatine users had less cramping than those on placebo.² For hair, 1 study found DHT (a hormone linked to hair loss) rose after a loading phase. It stayed in the normal range and has not been repeated, and no study in people has shown hair loss from creatine.²

Anyone under 18, pregnant or nursing, on medication, or with a medical condition, kidney disease most of all. This is for adults 18 and over.

Yes, to Canada, Australia and New Zealand, for a flat shipping fee shown at checkout in your currency. Shipping in the US is free.