Essential Info
Here’s how to ensure you get the most out of your Creatine.
Loading Dose:
- Who: Most people choose to use a loading phase to get to tissue saturation. If you have a sensitive tummy and are wary of experiencing GI distress, skip the loading phase and move straight to maintenance. It will just take you a bit longer to get optimal amounts of creatine into your tissues.
- How: For the first week, take 5g TWICE daily. Thereafter, take 5g once daily. There’s no need to cycle off creatine at this daily dose.
- Any time of day is fine, but try to stick to the same time of day each day.
- Contrary to popular locker room belief, creatine can be taken any time of day.
- It does NOT need to be focused around your workout.
- Drink it shortly after mixing it! Creatine monohydrate is stable in dry form, but once it’s mixed with liquid, it begins to break down into an inactive byproduct (creatinine). To get the full benefit, mix your creatine shortly before consuming it – ideally within 30-60 minutes if using cold or neutral liquids. In warm or acidic drinks (like coffee or juice), aim to drink it within 10-15 minutes. Avoid prepping your creatine hours in advance, because this can reduce potency and limit results.
- Take your creatine every day, not just on days you exercise. More on this below. Think of it as a daily vitamin – not a workout aid.
- It can be added to any liquid of any temperature, hot or cold (Coffee, juice, water, smoothies).
What Results To Expect
Most users see improved performance and recovery within 2-4 weeks of consistent use, depending on factors like activity level and diet. Daily use boosts results, but creatine works best with a healthy lifestyle—nutrition, exercise, and sleep matter too.
Results for brain:
Creatine will deliver cognitive benefits regardless of whether you follow a disciplined exercise routine. However, benefits do require longer-term use of creatine as compared to the timeline for physical performance benefits.
How?
Increased brain creatine content has been shown to improve cognition and memory.
Results for body:
If you’re looking for performance and physique benefits from creatine, you must train hard. Creatine is not a magic pill, but it will supply more energy to working muscles, improving capacity and ability to perform repeated max efforts Strong energy levels and muscular endurance. How? Creatine helps regenerate ATP, your body’s primary source of cellular energy.
Long-term, science-backed benefits:
Strong energy levels and muscular endurance. How? Creatine helps regenerate ATP, your body’s primary source of cellular energy.¹ Ensuring your body is receiving the nutrients it needs to support optimal muscle function. How? Creatine is a naturally produced amino acid that plays a vital role in the energy production process within your body.² Support for long-term healthy cognitive function Why? Increased brain creatine content has been shown to improve cognition and memory.³
Science Rewards Steadiness & The Importance Of Daily Use
Skipping days will slow your progress.
You do NOT need to cycle off creatine at this dose.
Creatine is basically an energy source for your cells. You want to be giving yourself a daily infusion to ensure a continuous supply of energy to your muscles and brain.
Because creatine is found in animal protein, those that opt for a plant-based diet have naturally lower creatine stores. Women are also less efficient with creatine storage, and making daily use even more important.
Daily Habits That Drive Success
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Set Your Time
Decide what time of day is most convenient for you to take your creatine, and set a reminder on your phone.
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Convenience Is Key
Keep it enjoyable. Add your creatine to a daily drink you look forward to, whether that’s your coffee, a smoothie, or a pre- or post-workout drink.
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Build Your Routine
Keep your creatine handy. (We also sell travel packs if you need it on-the-go)
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Journal Your Progress
Track your progress. Whether it’s keeping a daily journal or just doing quick check-ins with yourself, focusing on how far you’ve come is a great way to stay motivated and consistent.
Other Products That Enhance Your Creatine Routine
Vital Aminos
Keeping an eye on your lean muscle mass? Vital Aminos is a comprehensive blend of essential amino acids, combined with four additional amino acids that are meticulously sourced and combined to deliver maximum benefits. May reduce muscle soreness after workouts.*
$50.25
$67.00
Collagen Peptides
Your creatine is supporting optimal muscle function, but strong muscles need healthy joints and tendons to perform properly. Collagen supports soft tissue for long-term joint health and resilience against injury.*
$56.25
$75.00
The Momentous Three
Maximize your creatine routine with the expert-recommended fundamentals. “We looked at what almost all of our ecosystem experts take, and we asked ourselves: what creates no cross-reactivity, has tons of clinical research, and is really hard or impractical to get enough of from diet alone? Those three are omegas, protein, and creatine. Take these things consistently, and it’ll have the biggest impact, along with the right habits and right exercise."
$135.00
$180.00
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