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Evidence-based insights to master creatine supplementation
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Featured Articles
Creatine 101
The simplest way to feel stronger, think clearer, and live better
A comprehensive guide to creatine: what it is, how it works, and why it could be the most reliable supplement you never knew you needed.
Strength, muscle, power: real-world benefits of creatine, backed by studies
Why creatine actually moves the needle in training
Comprehensive evidence showing how creatine delivers measurable gains in strength, muscle growth, power, and training capacity.
Creatine for your brain: memory, focus, and fatigue resistance
Better recall, steadier focus, and less mental fade when life gets stressful
How creatine supports cognitive performance, especially during demanding mental work, sleep loss, and high-stress periods.
Is creatine safe? A deep, evidence-based guide
What thousands of studies reveal about creatine's safety profile
Comprehensive safety analysis covering kidney function, long-term use, side effects, and who should consult a clinician before starting.
All Articles
Creatine while cutting: keep strength, protect muscle, and manage the scale
How creatine helps preserve performance and muscle during a calorie deficit
Evidence-based strategies for using creatine during fat loss phases to maintain training quality, protect lean mass, and...
The Non-Responder Playbook: how to turn "no effect" into creatine wins
Troubleshooting guide for people who think creatine doesn't work for them
Step-by-step protocol to convert non-response into measurable benefits through proper dosing, timing, training, and trou...
Creatine for older adults: stronger, steadier, sharper
Evidence-based guide for using creatine after 50
Comprehensive guide on how creatine supports muscle, bone, balance, and cognitive health in older adults when paired wit...
Frequently Asked Questions
Evidence-based answers to common creatine questions
Creatine Monohydrate vs. Creatine HCL
Creatine Monohydrate
The gold standard
Water Solubility
Standard solubility - may settle in water but completely absorbed
Active Content
90% pure creatine by weight - highest concentration
Research Base
700+ studies over 30 years proving safety & effectiveness
Cost Efficiency
Most affordable option - excellent value for money
Effectiveness
20-25% increase in muscle creatine stores proven
Creatine HCL
The soluble alternative
Water Solubility
41x more soluble - dissolves completely and quickly
Active Content
78% pure creatine by weight due to HCl molecule
Research Base
Limited studies - newer form with promising initial results
Cost Efficiency
Premium pricing - costs 2-3x more than monohydrate
Effectiveness
Similar results when equivalent creatine doses used
The Bottom Line
Performance: 2024 research confirms both forms deliver identical results when matched for actual creatine content.
Best Choice: Monohydrate for most users due to proven track record and value. Consider HCL only if you experience digestive discomfort with monohydrate.
How to Take Creatine
Loading Protocol
Fast track to saturation
Load: 20g daily
Split into 4 doses of 5g each for 5-7 days
Maintain: 3-5g daily
Single serving, ongoing
Simple Protocol
Steady and consistent
Take: 3-5g daily
Same dose every day, no loading phase
Continue consistently
For 4+ weeks to reach saturation
Pro Tips
Timing: Any time of day works - consistency matters most
Mixing: Dissolves best in warm water, juice, or post-workout shake
Which form should I choose?
Start with monohydrate - it's the most proven, cost-effective option with 30+ years of research. Only switch to HCL if you experience digestive discomfort and don't mind the premium price.
When should I take creatine?
Timing doesn't affect results - take it whenever is most convenient for you. Many prefer post-workout for routine, but consistency is what matters most.
Is creatine safe long-term?
Yes, extremely safe - over 700 studies confirm excellent safety at 3-5g daily. Side effects are rare and typically limited to minor initial water retention.
Do I need to cycle off creatine?
No cycling needed - your body doesn't build tolerance. Take it continuously for sustained benefits. Muscle creatine levels drop within 4 weeks if you stop.