Mix one serving (scoop) with 10-to-12 ounces of water, protein shake, or any beverage of your choice, and take whenever you prefer. Take daily for optimal results.

No.

Research shows that whatever muscle you gain while taking creatine, you keep when you stop taking it.

One study found that there was an increase in dihydrotestosterone levels after supplementing with creatine, which is a hormone associated with hair loss and male pattern baldness.

That said, a review study published in 2021 analyzed 12 studies on the relationship between creatine and hair loss, and found “the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness.”[1]

In other words, the current body of scientific evidence shows that taking creatine won’t cause or accelerate hair loss.

Absolutely not.

Creatine is made up of three amino acids (L-arginine, L-glycine, and L-methionine), bears no resemblance to steroids, and works completely differently in the body.

Yes.

Creatine is one of the most thoroughly researched molecules in all of sports supplementation, and studies show there are no adverse effects in healthy adults.

No.

Research shows that taking a clinically effective dose of creatine doesn’t harm the kidneys in healthy adults, even when combined with a high-protein diet.[1][2][3]

That said, if you have any kidney issues or are taking medication that could affect kidney function, check with your doctor before starting to supplement with creatine.

No.

However, one way creatine supports muscle growth is by helping muscle cells absorb more water. This is why people often gain a few pounds when they start taking creatine supplements.

Some people mistake this extra water weight for “bloating,” which usually refers to excess water outside of cells in the body. This isn't accurate. While creatine does increase the body's total water content, this is beneficial for muscle growth and doesn't make you look or feel “bloated.”

No.

Creatine isn’t a steroid and doesn’t impact your endocrine system. Thus, it doesn’t need to be cycled.

In fact, cycling creatine would be counterproductive as each time you stopped taking it for an extended period of time and then resumed use, you would have to wait for it to accumulate in your muscles before you would feel it working again.

You don’t have to load creatine if you’re just starting with supplementation, but it does cause the creatine to accumulate faster in the muscles and thus the benefits to “kick in” faster.

The standard loading protocol found in the scientific literature is 20 grams per day for 5 to 7 days, followed by a maintenance dosage of 5 grams per day.

In the case of Legion Creatine, that would be 4 servings per day for the first 5 to 7 days followed by 1 serving per day.

Yes.

It works equally well for men and women and it generally doesn’t cause increased water retention, so there’s no reason not to.

We recommend that you take creatine both when cutting and bulking.

Supplementing with creatine while in a calorie deficit is smart because it helps you retain your muscle and strength, which is vital for improving your overall body composition.

Creatine monohydrate is the form used in the vast majority of studies done and is a proven winner.

You’ve probably noticed, though, that the marketing machines of supplement companies are constantly pumping up fancy-sounding stuff like creatine citrate, creatine ethyl ester, liquid creatine, creatine nitrate, buffered creatine, creatine hydrochloride, and others.

These variations are certainly more expensive than creatine monohydrate, but studies show they’re no more effective.

No.

In fact, research done with collegiate football players showed that creatine users experienced less cramping than non-users.[1]

When we set out to determine doses of ingredients, we turn to the scientific literature.

Specifically, we review every well-designed, well-executed, peer-reviewed study we can find on the molecule and find the dose that confers the maximum benefits with the minimum side effects.

These doses are known as “clinically effective doses” because they are backed by scientific studies that demonstrated they produce the desired effects.

Yes.

For best results, you want to take creatine everyday, including your rest days.

We’re not aware of any reasons it would be harmful, but check with your doctor first.

There are very few negative interactions between creatine and medications, but there may be some, and thus you should always talk to your doctor if you’re currently taking medication and want to consider taking Legion Creatine.

Yes.

Yes.

The Prop65 warning on the label means the product contains one of 900 chemicals. The product is still safe to use and has the label because California's Proposition 65 goes well beyond the safe levels set by the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) and requires the label by law (even when the chemical is found in trace amounts). You should not be concerned about it and don't need to be worried—Legion Creatine is completely safe. Just because a product bears the Prop 65 label doesn’t mean it’s dangerous (for instance, just two servings of tuna puts you well over the Prop65 limit for lead).