Creatine often comes up once someone starts taking their training more seriously. Before adding it to your routine, separate two questions: whether it suits you, and how you will judge whether your training is improving.
What it is used for
Creatine supports the energy supply for brief, intense efforts. Supplementing with creatine monohydrate can improve repeated high-intensity exercise performance and support resistance-training outcomes. Monohydrate is the form with the strongest research base; a more expensive alternative is not automatically better. The Australian Institute of Sport’s creatine guide explains the evidence and practical considerations.
Why your weight might change
Creatine can increase body water and body weight. A change after starting it is therefore not a direct measure of fat gain or new muscle. Some people also experience stomach discomfort. Discuss suitability with a qualified sports dietitian, and check with a clinician if you have a health condition or take medicines.
Keep a record you can interpret
Make a note of when you started, the product and the amount you actually use. That gives you a date to refer back to when looking at your measurements. Avoid changing your whole training programme at the same time if you want a clear comparison.
For an exercise you repeat regularly, compare the same movement, equipment, reps and load convention. Include RPE if you use it. A harder set, a different machine or an extra exercise can change a session total without showing a comparable improvement.
You might record: “Started creatine this week. Bench press still three working sets; same bench and rep range.” That is more useful context than attributing every good session to a supplement.
Add it to Gorivo
Open Fuel → Supplements to add a product and choose reminder days. Mark it taken when you have taken it. Use a measurement note to record the start date, then review your training history alongside the longer-term weight trend.
A reminder is an organisational tool. It does not choose a suitable dose or assess a product for you. Read what to check before buying a supplement before deciding what to add.
Further reading: Source and guidance.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.