Creatine benefits for beginners include increased strength and muscle mass. A common dosage is 5g daily, but some opt for a loading phase of 20g split into 4 doses for the first week. This can boost muscle creatine levels faster. Did you know creatine can enhance high-intensity exercise performance by 10-20%? #indianfitness #highproteinindian #paneerdiet #daldiet #desifit