Walk into any supplement aisle and you’ll find creatine in a dozen forms, each with a bigger promise and a bigger price tag. Out here, we like straight answers, so here’s the short version.
What is creatine?
Creatine is a compound your body makes naturally and stores mostly in your muscles. You also get small amounts from foods like red meat and fish. Your muscles use it to produce quick energy during short, intense efforts like lifting, sprinting, and jumping.
Supplementing with creatine monohydrate raises the amount stored in your muscles. Over time, research shows it can support strength, power, and training performance, especially in high-intensity exercise.*
Why monohydrate?
You’ll see creatine HCl, buffered creatine, ethyl ester, and liquid versions, often at a much higher price. The ISSN position stand names creatine monohydrate as the most effective and best-supported form. None of the newer forms have shown a clear advantage over it in head-to-head research.
That’s why ours is plain creatine monohydrate. It’s simple, it has decades of research behind it, and it doesn’t need a markup.
How much should you take?
For most healthy adults, the research supports 3 to 5 grams per day. Taken consistently, that fills your muscle stores in about three to four weeks. Larger athletes in heavy training sometimes use more, but 3 to 5 grams is the standard starting point.
Some people do a “loading phase” of about 20 grams a day, split into four doses, for five to seven days. It gets you to full stores faster, but it isn’t required. Taking 3 to 5 grams daily gets you to the same place, and it’s easier on the stomach.
When should you take it?
Whenever you’ll remember. Daily consistency matters far more than timing. Take it before or after training, with breakfast, or alongside your protein shake. On rest days, take it anyway. The goal is to keep your stores topped off.
How to take it
- Mix one serving into water, juice, or your shake. Creatine monohydrate is unflavored and dissolves easily.
- Take it every day, including rest days.
- Drink water throughout the day, as you should with any training routine.
- Give it a few weeks. Creatine builds up over time, so it isn’t a quick-hit supplement.
Who should talk to a doctor first?
Creatine has a strong safety record in healthy adults. Still, if you have a kidney condition, are pregnant or nursing, take medication, or are under 18, check with your healthcare provider before starting any new supplement.
Our take
We believe creatine should be simple, fully dosed, and fairly priced. Our creatine monohydrate is made in the USA by an NSF-certified cGMP manufacturing partner and comes in two sizes so you can pick what fits your routine.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.