If you are on a GLP-1 and lifting even once a week, creatine is one of the highest-signal supplements you can add. It is also one of the most misunderstood. Here is what the research actually says, and why we dose it at 5 g in every scoop of Daily Foundation.
What creatine actually does
Creatine is a compound your body already makes and stores in muscle, mostly as phosphocreatine. It helps regenerate ATP, the short-burst energy your muscles use during a hard set. Supplementing at around 3 to 5 g per day saturates those stores over a few weeks, and that is where the strength and lean-mass benefits show up in the research.
Why it matters on a GLP-1
GLP-1 medications quiet appetite, which usually means you eat less protein and train with less fuel in the tank. In that setting, anything the research points to for preserving strength and lean mass is worth a hard look. Creatine is at the top of that list.
The mechanism is simple: with saturated muscle stores you can push a little more weight or squeeze out a couple more reps. Over months, that added training stimulus is what protects strength while the scale drops.
Dose, form, and timing
- 5 g per day of creatine monohydrate. Skip the fancy forms. Monohydrate is the version the research is built on.
- No loading phase is required. It just takes about three to four weeks of daily use to saturate stores.
- Timing does not really matter. Take it whenever you will actually take it.
- Drink water. Creatine pulls a small amount of water into muscle cells, which is a good thing for training and hydration.
What about the myths?
Creatine does not damage kidneys in healthy people, it does not cause hair loss, and it is not a steroid. Those claims come up in every comment section and none of them are supported by the research in healthy adults.
Bottom line
If you are on a GLP-1 and doing any form of resistance training, 5 g of creatine monohydrate daily is a high-evidence lever. That is why it is one of the anchor ingredients in the Daily Foundation scoop, dosed at the level the research uses.