Creatine
Muscle Performance & Cognitive Function
If you think of creatine as primarily a workout aid, think again. Creatine is more akin to a multi-vitamin, carrying cellular and cognitive benefits for everyone. Few supplements have been as studied as creatine. Those peer-reviewed studies have demonstrated its positive impact on physical performance, lean muscle development, strength, power, and cognitive function.
Here’s how to ensure you get the most out of your creatine.
Essential Info
How Much To Take
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 1 scoop (5g) TWICE daily. Thereafter, take 1 scoop (5g) once daily. There’s no need to cycle off creatine at this daily dose.
Maintenance Dose: Take 1 scoop (5g) daily, in 6-8oz of liquid.
When To Take
- 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.
To Ensure You Get 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.
- Creatine doesn’t dissolve fully in liquid, so make sure you shake, swirl, or froth to ensure no sediment is left behind in your glass.
- 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:
How?
Results for body:
Long-term, science-backed benefits:
Tips to Achieve Daily Use for Max Benefits
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1.
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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2.
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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3.
Keep your creatine handy. (We also sell travel packs if you need it on-the-go) Track your progress.
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4.
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.
Importance Of Daily Use
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1.
Skipping days will slow your progress.
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2.
You do NOT need to cycle off creatine at this dose.
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3.
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.
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4.
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.
Other Products That Enhance Your Creatine Routine
Muscle Performance & Recovery
Vital Aminos
Vital Aminos is a blend of all nine essential amino acids (EAAs) plus four additional aminos that support muscle protein synthesis, recovery, and endurance. Amino acids are the building blocks of muscle, enzymes, hormones, and neurotransmitters—making them critical for both physical performance and overall metabolic health.This formula is ideal for athletes and active individuals looking to enhance muscle repair, reduce soreness, and improve training outcomes. Whether used pre-, intra-, or post-workout, Vital Aminos delivers the support your body needs to perform, recover, and rebuild.
Vital Aminos
Vital Aminos
Other Products That Enhance Your Creatine Routine
Joint & Bone Health
Collagen Peptides
Momentous Collagen Peptides combine 10g of grass-fed bovine collagen with 5g of FORTIGEL®—a clinically researched form shown to promote collagen synthesis in tendons and ligaments. Enhanced with Vitamin C to support absorption, this formula helps strengthen joints, improve skin elasticity, and support long-term tissue resilience.Free from fat, sugar, cholesterol, and additives, Collagen Peptides are ideal for athletes and active individuals focused on recovery, mobility, and aging well. Mix it easily into your daily routine to support the structure that powers your movement.
Collagen Peptides
Collagen Peptides
Other Products That Enhance Your Creatine Routine
The Core
The Momentous Three
The Momentous Three combines Protein, Creatine, and Omega-3—three essential nutrients shown to support long-term health, performance, and cognitive function. This trio forms the foundation of daily supplementation for athletes, high performers, and anyone looking to improve energy, recovery, and mental clarity, giving performance for life™.Protein aids muscle repair and immune support, Creatine boosts physical strength and brain energy, and Omega-3s help reduce inflammation while supporting joint and brain health. Together, they work synergistically to power both mind and body at the cellular level.
The Momentous Three
The Momentous Three
Citations
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Next Guide:
Collagen Peptides
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