Creatine is a naturally occurring compound found in your muscles that helps produce quick energy during workouts. Supplementing with it increases your muscles’ stored creatine levels, boosting power and performance. The most researched and trusted form is creatine monohydrate.
Key Benefits
- Improves strength & power — great for weight training, sprinting, and high-intensity exercise.
- Supports muscle growth by increasing training volume and water retention within muscle cells.
- Enhances workout recovery and may reduce fatigue between sets.
- Cognitive support — research shows potential benefits for memory and mental performance.
- Safe & well-studied when used at recommended doses.
Usage Tips
- Daily dose: 3–5g per day of creatine monohydrate is enough for most people.
- Loading phase (optional): 20g/day split into 4 doses for 5–7 days, then continue with 3–5g/day. Not required, but speeds up saturation.
- Timing: Anytime is fine—consistency matters more than timing. Many people take it after workouts or with meals.
- Stay hydrated: Drink plenty of water, as creatine pulls water into your muscle cells.
Choose pure monohydrate: Look for micronized creatine monohydrate for best absorption.