What is Creatine Monohydrate?
It’s a compound made of creatine and a water molecule (hence “monohydrate”). Your body naturally produces creatine in the liver, kidneys, and pancreas, but supplementing boosts your stores, especially in muscles.
Main Benefits:
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Boosts ATP production → More energy for high-intensity workouts
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Increases muscle strength & power
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Improves sprinting, lifting, jumping, etc.
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Supports lean muscle growth
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May help cognitive function (emerging research)
How to Take It:
Option 1: Loading + Maintenance
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Loading phase: 20g/day (4 x 5g doses) for 5–7 days
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Maintenance phase: 3–5g/day
Option 2: Daily Use
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Just take 3–5g per day from the start—results come slower but still effective
Tip: Mix with water, juice, or post-workout shake. Taking it with carbs (like fruit juice) can improve absorption.
