Creatine benefits for beginners include increased strength and muscle mass. A typical dosage is 5 grams daily, but you can start with a loading phase of 20 grams split into 4 servings for the first 5-7 days. Did you know creatine can improve sprint performance by up to 15%? #supplementguide #creatinebenefits #wheyprotein #proteinpowder #gymsupp