AMINO · MATERIA №13
Creatine
The most-studied performance ingredient on the planet.
- Family
- amino
- Origin
- Synthesized from amino acids
- Format
- Monohydrate powder
- Best taken
- Anytime, daily
Creatine is a small molecule the body makes from three amino acids and stores predominantly in muscle as phosphocreatine — a fast energy reserve for short, explosive efforts.
It is one of the most extensively studied supplements in the world, with a strong safety record across decades of use.
How it works in the body
Phosphocreatine donates a phosphate to regenerate ATP during short, high-intensity efforts. Recent research extends its relevance to cognition, particularly under sleep deprivation and stress.
What you can expect
Strength and power
Improves output across short, high-intensity efforts.
Good for: recovery · energy
Cognitive support
Emerging research on cognitive performance, especially under fatigue.
Good for: focus
04 — PROTOCOL
5 g of creatine monohydrate daily. No need to load. Timing is unimportant; consistency is everything.
05 — SOURCING
Creapure or any third-party-tested monohydrate. Avoid unnecessarily expensive 'novel' forms — monohydrate is the standard for a reason.
06 — CAUTION
Safe and well-studied. Initial water retention is normal. Drink water; that's the whole protocol.
07 — PRODUCTS
Products with Creatine
08 — PAIRS WELL WITH
Build the stack
Honest answers
- Do I need to load creatine?
- No. Loading saturates muscle stores faster but the end state is the same after about three weeks of standard 5 g daily dosing.
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