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Creatine is a sportsĀ supplement designed to provide short-term increases in strength, energy, and muscle-building. It is a popular supplement among professional and amateur athletes. Creatine is sold as a powder (creatine monohydrate) and as a pill. By taking creatine daily and following a regular workout routine, many people see greater increases in strength.

Where does creatine come from?

Creatine is naturally synthesized in the body from amino acids and helps convert food into energy. We get creatine from eating foods such as meat and fish.

Creatine Monohydrate

Creatine Monohydrate is a powder form of creatine that can be mixed with any beverage. Many people prefer to mix creatine in a pre-workout sports beverage (Gatorade), as well as mix it in their post-workout protein shake. It is also available in pill form and as a pre-made drink mix.

What does creatine do?

Several studies have shown that using creatine increases muscle mass and strength. Studies have shown taking 20 grams per day for a week increases athletic strength and performance.

Creatine Loading

Creating loading is the process of taking 20 or more grams of creatine per day for one week. This is followed by a three week maintenance phase during which the user ingests only 10 grams per day, then a three week phase where no creatine is taken. Creatine loading is designed to increase gains and prevent your body from getting used to the supplement.


Creatine Monohydrate does not dissolve well in liquid. It is important that you mix or shake your drink every time you take a sip, or it may sit at the bottom of the glass or bottle. Mixing creatine powder with milk and protein powder in a post-workout shake is a good way to supplement the body with necessary nutrition after your muscles have been depleted.

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