Creatine benefits for beginners include enhanced strength and muscle mass. A common dosage is 5g daily, but you can start with a 20g loading phase for the first week to saturate your muscles. Creatine improves performance in high-intensity exercise by up to 20%. Are you ready to boost your workouts this week? #indianfitness #highproteinindian #paneerdiet #daldiet #desifit