What Is Creatine Monohydrate?
Creatine monohydrate is a scientifically validated sports nutrition supplement, naturally synthesized in the liver and kidneys from amino acids. It is primarily stored in skeletal muscle, where it provides energy for high-intensity exercise.
Our pure creatine monohydrate is micronized for excellent solubility and bioavailability, containing no additives, fillers, or artificial ingredients.
Scientific Research on Creatine
Creatine is one of the most extensively researched supplements in sports nutrition, with over 500 scientific studies verifying its safety and efficacy.
Clinical Research Findings
According to the Journal of the International Society of Sports Nutrition:
- Creatine supplementation increases high-intensity exercise capacity by 5-15%
- Increases lean body mass and muscle volume
- Improves maximal strength (1RM) by 5-15%
- Enhances sprint performance by 1-5%
Key Benefits of Creatine Monohydrate
Enhanced Strength & Power Output
Increases phosphocreatine stores in muscles, providing more ATP energy for short-duration, high-intensity exercise, improving maximal strength and explosive power.
Promotes Muscle Growth
Increases water content in muscle cells, creating an anabolic environment that stimulates protein synthesis and muscle hypertrophy while reducing protein breakdown.
Improves Exercise Performance
Enhances repeated sprint ability, reduces fatigue, and helps maintain higher performance levels during multiple high-intensity exercise intervals.
Cognitive Function Support
Emerging research suggests creatine may improve brain function, particularly during sleep deprivation or oxygen-limited conditions, by supporting cerebral energy metabolism.
How to Use Creatine Monohydrate
For optimal results, follow these science-backed usage guidelines:
Loading Phase (Optional)
Take 20g daily (divided into 4 doses of 5g each) for 5-7 days to rapidly increase muscle creatine stores.
Maintenance Phase
After loading or if starting directly, take 3-5g daily to maintain elevated creatine levels in muscles.
Timing
Can be taken pre or post-workout. Consuming with carbohydrates or protein may enhance absorption.
Hydration
Ensure adequate daily water intake (at least 2-3 liters) as creatine increases muscles' water demand.
Safety & Frequently Asked Questions
Creatine is one of the most researched sports supplements, with long-term studies confirming its safety for healthy individuals. Some people may experience minor gastrointestinal discomfort, which can usually be alleviated by reducing the dosage or taking it with food.
On the contrary, research indicates that creatine may actually reduce the risk of dehydration and muscle cramps. It promotes hydration by increasing water content in muscle cells, but users should ensure adequate fluid intake.
No. Unlike some supplements, creatine does not require cycling. It can be used continuously without diminished effects or developing tolerance.
Absolutely. In fact, vegetarians may benefit more from creatine supplementation since they typically consume less creatine in their diet (found mainly in meat and fish).