Creatine is a fantastic ingredient in both a pre-workout and post-workout context for improving strength, power output, muscle size and may even support cognitive performance [R, R, R, R, R]. However, we already include the full saturation dosage of creatine in our pre-workout and post-workout products. This is why we wanted to create a standalone creatine product to allow you to take your daily creatine dosage on days you’re not taking the post-workout or pre-workout. Creatine’s effect on strength is facilitated by increasing the body’s stores of phosphocreatine, which is then used during high-intensity exercise to produce ATP which is considered the energy currency of the cell [R]. In addition, you can expect a significant increase in muscle size and body weight over time via the process of osmosis, which draws water into the muscle [R]. As one of the most studied and effective performance-enhancing supplements, it’s important to ensure that creatine is taken every day at a full saturation dose to ensure that your muscles are full! Suggested Usage Creatine Monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5-7 days, then follow with at least 0.03-0.06 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). For a 180 lb (82kg) person, this translates to 25 g/day during the loading phase and 2.5-5 g/day afterward. Higher dosages (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels, or for those who are non-responders to the lower 5 g/day dose. What's the right dosage for you? It depends:
