Pure Creatine

• Creatine Monohydrate: Raises the phosphocreatine stored in muscle, which donates phosphate to rebuild ATP during short, intense efforts. It also draws water into muscle cells.
• The research: The International Society of Sports Nutrition concludes that creatine improves high-intensity exercise performance and training adaptations, and that long-term daily use is safe for healthy people.
• Micronized: A smaller particle size, so it dissolves fully in water.

One scoop (5g) mixed with 8 to 12 ounces of water or your drink of choice, once a day.

Take it at the same time each day, including rest days. Creatine works by building up muscle stores over time, so consistency matters more than exact timing.

• International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine
  Journal of the International Society of Sports Nutrition, 2017. Creatine raises intramuscular creatine stores and improves high intensity exercise performance and training adaptations, and short and long term use of up to 30 g per day for 5 years is safe and well tolerated. Dose studied: Up to 30 g per day studied. Typical protocols use a loading phase followed by 3 to 5 g per day.
• Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults Under 50 Years of Age: A Systematic Review and Meta-Analysis
  Nutrients, 2024. Creatine combined with resistance training added 4.43 kg of upper-body strength and 11.35 kg of lower-body strength over placebo, with gains found in males but not in the small female sample. Dose studied: Varied by trial. Commonly about 20 g per day loading for 5 to 7 days, then 2 to 5 g per day or 0.1 g/kg/day maintenance. Note: Most participants were men. The small group of women in this analysis showed no clear benefit.