Creatine benefits for beginners include increased strength and muscle mass. A common dosage is 5g daily. You can choose a loading phase (20g/day for 5-7 days) or just stick to 5g daily without loading. Did you know that about 70% of athletes report improved performance with creatine? #supplementguide #creatinebenefits #wheyprotein #proteinpowder #gymsupp