Creatine monohydrate is one of the most studied supplements in sports nutrition, with a strong safety record and consistent evidence for strength and power gains.<\/p>\n
It works by increasing your muscles' phosphocreatine stores, which helps regenerate ATP faster during short, intense efforts \u2014 think heavy lifts or sprints.<\/p>\n
A standard dose is 3-5g daily, taken consistently (timing relative to your workout doesn't matter much). Some people prefer a short 5-7 day 'loading phase' of ~20g\/day split across the day, but it isn't necessary \u2014 it just saturates your muscles faster.<\/p>\n
It's suitable for most healthy adults, including those focused on strength, endurance or general fitness. Choose plain micronised creatine monohydrate over expensive 'advanced' formulas \u2014 the research overwhelmingly backs the basic form.<\/p>\n
Mix it with water, juice, or your post-workout shake, and stay consistent \u2014 the benefits build up over weeks, not days.<\/p>\n","protected":false},"excerpt":{"rendered":"
The most researched supplement in sports nutrition \u2014 what it actually does.<\/p>\n","protected":false},"author":0,"featured_media":73,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"class_list":["post-72","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-supplement-guide"],"acf":[],"yoast_head":"\n