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Hi, congrats embarking on a new journey! There is a huge amount of information on this topic, but not all is equally helpful (sites which sell supplements mostly recommend ... supplements ;-) ). But the basics of building muscle is quite simple; eat (a little) more calories than you burn and increase…
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Then I would recommend starting with a regular dose (about 5 grams a day) without any loading phase. From personal experience the effects wil gradually increase until 2 / 3 weeks when you are on the same level which you would reach on a loading phase of 1 week (20 grams a day). I didn't have any water retention after…
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Yes, you could definitely use creatine during a weight loss phase (reducing fat). Although the usefulness depends on you training (kind) and frequency. The main benefit of using creatine is the muscle endurance (during high intensity training) and recovery boost, which makes it possible to gain more muscle faster. Lift…
