Creatine Monohydrate
Amino Acid
About Creatine Monohydrate
Creatine is a naturally occurring compound that helps supply energy to cells, particularly muscle cells, during high-intensity exercise.
Dosage Information
Standard Dose
3-5 g
Recommended Usage
3-5 g daily, no loading phase necessary
Benefits
Increases strength, power output, and muscle mass; improves high-intensity exercise performance; supports brain health.
Side Effects
Water retention (initial), occasional digestive discomfort. Safe for long-term use.
Interactions
Avoid combining with NSAIDs and caffeine in high doses. Stay well-hydrated when using.
Food Sources
Meat, poultry, and fish contain small amounts, but not enough for ergogenic benefits.
Usage Instructions
Take consistently every day. Timing doesn't matter significantly. Dissolve completely in water or juice before consuming.