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Creatine – The Essential Supplement to Boost Your Performance 💪
Creatine monohydrate is the gold-standard supplement for increasing strength, power, and lean muscle mass, while also supporting recovery and cognitive function—backed by hundreds of studies and endorsed by leading sports nutrition experts.
What Is Creatine and Why Should You Use It? 🤔
Creatine is a naturally occurring compound in skeletal muscle that regenerates ATP, the primary energy molecule used during short, intense efforts. Supplementing elevates intramuscular phosphocreatine stores, enabling you to lift heavier, perform more reps, and power through harder workouts.
Proven Benefits ⚡
- Strength & Muscle Mass: Boosts one-rep max strength and hypertrophy by up to 15%.
- Recovery: Attenuates muscle damage and inflammation post-training, speeding up repair.
- Cognitive Function: Enhances memory, attention, and processing speed, especially under stress.
- Healthy Aging: Helps combat age-related muscle loss (sarcopenia) when combined with resistance training.
Types of Creatine and Expert Picks 🏷️
- Micronized Creatine Monohydrate – Most researched, affordable, and highly bioavailable.
- Creatine HCL – Faster dissolution and potential lower dose requirement, though less studied.
- Other Variants (Ester, Buffered) – Limited evidence of superiority; stick to monohydrate unless in a certified formula.
Dosage & Protocol 📏
Loading Phase (optional): 20–25 g/day (0.3 g/kg bodyweight), split into 4 doses, for 5–7 days to saturate muscles quickly.
Maintenance: 3–5 g daily—enough to keep stores topped up indefinitely.
Skip Loading: 3–5 g daily also saturates muscles within ~4 weeks, simplifying your routine.
For best uptake, take with fast-acting carbs (fruit juice) and protein around workouts.
Frequently Asked Questions❓
Is creatine safe long-term?
Hundreds of trials in healthy adults show no harm to kidneys or liver at recommended doses.
Will I retain water?
Initial weight gain (1–3 kg) is due to increased intracellular water, resulting in better muscle fullness—not bloating.
Should I take it with carbs?
Yes—simple carbs raise insulin and drive more creatine into muscle cells, maximizing your gains.
Does creatine help brain health?
Creatine supplementation can improve memory and cognitive performance, especially under stress or sleep deprivation.