Creatine monohydrate is the most studied sports supplement on the planet, and one of the few proven to reliably build strength and muscle. Here's everything you need to know.

What is creatine?

Creatine is a compound your muscles use to produce quick energy during intense effort. Supplementing increases your muscles' creatine stores, letting you train harder.

Benefits of creatine monohydrate

• More strength and power during lifting and sprints
• Increased lean muscle over time
• Better workout recovery
• Cognitive support, since your brain uses creatine too

How much creatine should you take?

The simplest approach is 5 grams per day, every day. You can load with 20 g per day (split into 4 doses) for the first week to saturate faster, but it isn't required.

When to take it

Timing is flexible; daily consistency is what matters. Many people take it post-workout with a meal.

Is creatine safe?

Decades of research support creatine monohydrate as safe for healthy adults. Stay hydrated and stick to the recommended dose.

Our pick

Our micronized Creatine Monohydrate mixes easily and is unflavored. Stack it with the rest of our Sports Nutrition collection to fuel every session.

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. Consult your healthcare provider before starting any supplement.