CREATINE MONOHYDRATE: WHAT IT DOES, HOW TO TAKE IT, AND WHY YOU WANT TO TAKE IT DAILY

The Benefits Of Creatine Beyond The Gym.

Creatine is one of the most researched supplements in sports nutrition. And yet, athletes still have questions about it.

Some people think it's only for weight lifters. Some take it for a week, don't feel anything, and quit. Some skip it on rest days because they're not training.

All three miss how creatine works. Here's what it does, who it's for, and how to take it so it works for you.

What Is Creatine?

Creatine occurs naturally in your body, and you get small amounts from foods like meat and fish. Most of it is stored in your muscles, where it plays a key role in producing energy for short, intense efforts.

Creatine monohydrate is the supplement form, and it's the most widely studied form of creatine there is.

How Creatine Works

Your muscles are powered by ATP for short, all-out efforts. This is the fuel behind every muscle contraction, and your muscles can only store a few seconds' worth at a time. Creatine helps regenerate this energy, so you can put forth more effort on the next rep, sprint, or interval.†

What isn’t widely mentioned about creatine: about 1–2% of your creatine breaks down every day. Your body has to replenish it daily, whether you train or not. A 5g serving every day keeps your muscles saturated, which is the state where creatine offers its benefits.†

What Creatine Does for Your Training

When your muscles stay saturated, creatine supports:

• Strength and power. More energy available for heavy sets and explosive efforts.†

• High-intensity capacity. More in the tank for repeated bursts of max effort.†

• Lean muscle. Paired with training, creatine helps improve lean body mass.†

None of this comes from a single scoop. It comes from stronger sessions, stacked day after day.

It’s Not Only for Lifters

Creatine is recognized as a supplement that supports your lifting routine. But that recognition would be selling it short.

Heavy weight training, hill repeats, or the final sprint. If your training calls for repeated max efforts, creatine can increase your capacity for this sort of high-intensity work.†

Here's why. Your muscles run on ATP for short, all-out efforts. This is the same energy source whether you’re doing a heavy set of squats or an intense sprint. Creatine helps regenerate this energy supply.†

A lot of different athletes fall under this umbrella. Runners doing interval training. Hybrid athletes following their runs with sled pushes. Field and court athletes performing consecutive sprints. All different sports, but it’s the same demand. Short, repeated at maximum intensity.

If your sport or training requires repeated bursts of maximum power, creatine has a place in your routine.†

How to Take Creatine

Take 5g every day. One serving, once a day.

Take it on rest days. Your creatine breaks down on both training days and rest days. The rest day scoop is the easiest to miss, but it's also the one that keeps your muscles saturated for your next workout.†

Consistency matters more than timing. Whether it’s in the morning, pre-workout, or post-workout, choose the time you won't skip.†

Mix it into your choice beverage. Unflavored creatine goes into water, a shake, or your pre-workout without altering the taste.

The Reality: It Doesn't Take Effect in Minutes

Creatine isn’t like a pre-workout where you can take it today and feel the results at the beginning of your training.

The effects aren’t felt in minutes like they are for caffeine. Creatine works by keeping your muscles saturated, and the only way to get there is a 5g serving every day, including the days you don't train.† 

Therefore, if you took creatine for a week and didn't feel anything, that's not an indicator it isn't working. The results come from a regular training routine and taking consistently.†

What to Look for in Creatine

Creatine monohydrate is a single ingredient, which makes the source and the testing key areas of importance.

The source. Ours is Creapure®, pure creatine monohydrate produced by AlzChem Trostberg GmbH at a dedicated facility in Trostberg, Germany. It's made by chemical synthesis, not from animal or plant sources, so it's vegan. It's also Kosher and Halal certified, and our creatine is gluten free.

The testing. Our Creatine Monohydrate is NSF Certified for Sport®, tested for 290+ athletic banned substances and made in a facility that meets cGMP requirements. It's also enrolled in NSF Contents Certified, which verifies that what's on the label is what's in the tub. If you're a tested athlete, that's your assurance.

What's not in it. No flavors, no fillers. Creatine monohydrate, and that's it.

One Scoop. Every Day.

Creatine is one of the few supplements where the most complex part about it is remembering to take it.

Take 5g daily. Take it on training days and rest days. Give it time to saturate your muscles and you’ll start to feel the effects of it in your routine. 

Mentioned in this article

Creatine Monohydrate

Creatine Monohydrate sourced from Creapure® providing 5 grams per serving.

$19.99Sub & save $14.99

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† 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.