CREATINE MONOHYDRATE

Creatine helps your body make energy faster. It works by helping recycle ATP, which is the main energy source your muscles use.

What this means for training:
More available energy inside muscle cells
Better performance during intense exercise
Ability to train harder and longer
Greater muscle growth and lean mass over time

Simple way to think about it:
Creatine refills your muscles’ energy tank faster, so you can push harder during workouts and build more muscle.

Creatine helps your body produce energy faster so you can train harder, recover better, and perform at a higher level. Most athletes only have about 60–80% of their natural creatine stores filled, which means they are leaving performance on the table. Supplementing with high-quality creatine monohydrate helps fully saturate your muscles so they have the energy needed for powerful, high-intensity efforts.

What that means for you:

More Strength & Power
Creatine increases your ability to produce maximal strength and explosive power, helping you push heavier weight and perform better during intense training.

Better Muscle Growth
With more available energy, you can train harder and longer, which leads to greater muscle adaptations and lean mass gains.

Faster Recovery
Creatine helps reduce muscle damage and restore strength faster, allowing you to recover more efficiently between workouts.

Improved Athletic Performance
Research shows creatine can improve speed, power output, and overall performance in high-intensity sports.

Brain & Cognitive Support
Emerging research suggests creatine may also support brain health and cognitive performance, especially in high-demand environments.

Simple takeaway:
Creatine gives your muscles more usable energy, helping you train harder, perform better, and recover faster.

Option 1 — Daily Maintenance (Most Common)
Mix 1 scoop (5g) into your drink once per day.
Works well for long-term use
Takes about 3–4 weeks to fully saturate muscle creatine stores

Option 2 — Loading Phase (Faster Results)
Take 1 scoop (5g) 3 times per day for 7 days (or until you reach 21 doses.)
Helps fully saturate muscles in about 1 week
After loading, switch to 1 scoop (5g) daily

Consistency matters most.
Take creatine every day, regardless of which method you choose.

Pro Tips
Better Absorption
Taking creatine with carbohydrates or protein may improve uptake because insulin helps transport creatine into muscle cells.

Drink It Right Away
Once mixed with liquid, creatine slowly converts into creatinine. Drink it immediately or refrigerate it if storing briefly.

Improve Mixability
Creatine dissolves best in warm or room-temperature liquids. Use about 8–10 oz of liquid to reduce grittiness.

Stay Hydrated
Drink plenty of water throughout the day while supplementing with creatine.