Creatine: Benefits, Dosage & Safety

Creatine is the most well-researched performance supplement available. It supports strength, power, and recovery through a simple mechanism — helping your muscles regenerate ATP faster during explosive efforts.

How It Works

Creatine increases phosphocreatine stores in skeletal muscle. During high-intensity efforts like sprinting, lifting, or jumping, these stores are used to rapidly regenerate ATP — your body's primary energy currency.

Who Should Take It

• Strength and power athletes
• Team sport athletes (football, basketball, baseball)
• Sprinters and explosive sport athletes
• Athletes focused on lean mass and recovery

Common Myths

• "Creatine damages kidneys" — Unsupported in healthy individuals
• "Creatine is a steroid" — False. No hormonal activity
• "You need to cycle creatine" — No evidence supports cycling

Best Practices

• Take 3–5g daily of creatine monohydrate
• Consistency matters more than timing
• Stay hydrated
• No need to load — but loading is an option for faster saturation