Creatine monohydrate is one of the most widely studied sports supplements there is, and it's a staple for people who lift. Here's what you need to know to get started.
What is creatine?
Creatine is a compound your body makes in small amounts, mainly in the liver and kidneys, and that you also get from foods like meat and fish. It's stored in your muscles, where it helps supply energy for short, intense efforts like lifting and sprinting.*
What people use it for
Lifters and athletes take creatine to support strength, power and performance during high-intensity training.*
How to take it
- Daily and consistent: creatine works by building up in your muscles over time, so taking it every day matters more than the exact time of day.
- Mix it with anything: unflavored creatine stirs into water, juice or your protein shake.
- Follow the label: use the serving size on your tub. Our Creatine Monohydrate provides 5,000mg per scoop.
- Drink water: stay well hydrated through the day, especially on training days.
Creatine monohydrate or creatine + electrolytes?
Creatine Monohydrate is pure and unflavored, so it fits into any drink. Creatine Hydration Powder combines creatine with key electrolytes in one flavored scoop, which is handy if you want your creatine and hydration in the same bottle.
Common questions
Do I need to cycle it? Many people take it continuously. Follow the directions on the label and talk to your doctor if you're unsure.
Can I take it with protein? Yes. Many people add it to their post-workout shake. See our Muscle Stack.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult a healthcare professional before starting any supplement, especially if you have a medical condition.