Creatine is a natural compound stored in muscles, where it helps regenerate ATP — your body’s short-term energy currency during high-intensity effort. Supplementing increases muscle creatine stores, which improves performance and recovery.
Proven Benefits of Creatine:
- Increased power and strength
- Enhanced lean muscle mass
- Faster recovery between sets
- Brain and cognitive support
Creatine Monohydrate: Why It’s King
- Most researched form
- Cheapest and most effective
- Easy to mix and flavorless
Dosing Options
Loading Phase (optional):
20g per day (4 doses of 5g) for 5–7 days
Rapid saturation of muscle stores
Maintenance Phase:
3–5g per day consistently
Can be started without a loading phase
When to Take It
Any time of day, but preferably post-workout
Works best when taken with a carb or protein source for enhanced absorption
Side Effects & Myths:
May cause initial water retention
No evidence of kidney harm in healthy individuals
Works for all training levels — not just bodybuilders
Stacking Creatine
Combine with pre-workout or protein for convenience
Can be part of a muscle-building or strength-enhancing stack
Conclusion
Creatine monohydrate is safe, effective, and budget-friendly. It's a foundational supplement for strength and performance athletes, and works even better when taken consistently.
