Creatine for Beginners — Vegan Guide 2026
Guide for anyone who's never taken creatine before — what it is, how to start, which product fits, and answers to the most common questions. Written to be accurate through 2026 and beyond.
Creatine in 30 seconds
Creatine is the most scientifically validated supplement for strength and muscle building. It exists naturally in the body and helps muscles produce energy during short, intense efforts — heavy lifting, sprints, HIIT. The evidence is unambiguous: 5 grams of creatine monohydrate per day increases strength and muscle mass versus placebo. Effects appear within 2–4 weeks.
Heey!'s creatine is 100% vegan, made in Sweden, with no added sugar. This is unusual — most creatine brands are either non-vegan or use synthetic versions from opaque sources.
How to start — 3 steps
- Pick a product: Heey!'s Creatine Monohydrate (unflavored, 179 kr) or Boost & Glow (creatine + vegan collagen, 279 kr).
- Dose: 5 grams per day, same time every day. Mix into water, juice, shake, or protein. Tasteless (unflavored) or flavored (Boost & Glow).
- Wait 2–4 weeks: The effect builds gradually. Creatine needs to accumulate in muscles — no quick fix. After 3–4 weeks, most people notice increased strength and faster recovery.
No loading phase needed. Older recommendations said 20g/day for the first week — modern research shows 5g/day from day 1 gives the same end result, just 1–2 weeks later.
Which Heey! creatine fits you?
| Product | Price | Fits you if you |
|---|---|---|
| Creatine Monohydrate | 179 kr | Want pure creatine, mix your own shake, prioritize lowest price per gram |
| Boost & Glow | 279 kr | Want creatine + vegan collagen in one, prefer flavored, target both strength and skin health |
Frequently Asked Questions
Q: Is creatine safe?
A: Yes. Creatine is one of the most studied supplements in existence — over 700 published studies. Safe for healthy adults at the recommended dose (3–5g/day). Consult a doctor if you have kidney issues.
Q: Is creatine vegan?
A: Creatine from animal sources (meat, fish) is not vegan, but synthetically produced creatine monohydrate — like Heey!'s — is 100% vegan. Always check the product is labeled vegan, since many brands mix sources.
Q: Does creatine cause weight gain?
A: Yes — but as muscle mass and intramuscular water, not fat. Typically 1–2 kg in the first weeks from water in the muscles. That's what makes you stronger.
Q: Do I need creatine every day, even rest days?
A: Yes. The effect relies on keeping muscle creatine levels high consistently. Don't skip rest days — 5g at the same time every day gives the best results.
Q: When during the day should I take creatine?
A: Less important than consistency. Pick a time that's easy to remember — many take it post-workout with protein. Morning with breakfast works too.
Q: Can I take creatine if I don't strength train?
A: Yes. Creatine also helps with sprinting, HIIT, and sports with explosive movements. Less effect for pure endurance (running, cycling) but no downside.
Q: How long does a Heey! Creatine Monohydrate tub last?
A: 300g tub = 100 scoops at Heey!'s 3g product serving, or ~60 days at the 5g/day research-backed dose. At 5g/day the cost is ~2.98 kr/day. With the 15% bundle discount (buy 3 products), it drops to ~2.50 kr/day.
Q: What's the difference between creatine monohydrate and other forms?
A: Creatine monohydrate is the most researched and most cost-effective form — over 95% of all studies use monohydrate. Other forms (HCL, ethyl ester, buffered) are marketed as better but lack scientific support for superior effect. Stick with monohydrate.
Q: Can I mix creatine with protein?
A: Yes, it's actually popular. The combination of creatine + protein + carbs post-workout can increase creatine uptake. Heey!'s Vegan Plant Protein (179 kr) pairs perfectly with our creatine.
Why Heey!'s creatine?
- 100% vegan — unusual in the creatine market, standard in Heey!'s range
- Made in Sweden — not repackaged from an unknown source, production is local
- 5g per serving, pure monohydrate — the dose that 700+ studies show works
- No added sugar — same as every Heey! product
- Test winner on Bäst-i-test.se and Sportporten.se (Swedish independent review sites)
- 4.8 average rating from 1000+ verified reviews across the Heey! range
Next step
See all Heey! creatine products →
Or go directly to the one that fits you: Creatine Monohydrate 179 kr or Boost & Glow 279 kr.
Remember: Save 15% when you buy 3 Heey! products — perfect if you combine creatine with protein and electrolytes for a complete training bundle.
