Elevate your fitness routine for more endurance and energy with the muscle building, recovery-boosting benefits of creatine.
New to creatine? Start here.
Creatine Monohydrate Powder
Enhances muscular strength and endurance
Increases energy supply to muscles for both high-intensity training and active lifestyles
Improves cognitive performance and mental energy during stressful tasks
Helps promote a healthy body composition over time
There’s a creatine form that fits your lifestyle—from powder and stick packs, to capsules and even gummies.
Boosts Endurance During Workouts
Promotes Lean Muscle Growth
Enhances Energy Metabolism
Supports Cognitive Function During Exercise
Contributes Cognitive Support for Menopausal Women
Creatine FAQs
Creatine helps your muscles produce energy during high-intensity exercise. Research shows it can increase lean muscle mass and support better workout performance.
Yes, creatine monohydrate is considered generally safe for healthy adults when taken at recommended doses.
Some studies suggest taking it after workouts may slightly improve muscle recovery and growth, but the most important factor is taking creatine consistently every day.
Creatine can increase water content inside muscle cells, which may cause a small increase in body weight. This is not the same as gaining body fat and is often linked to improved muscle hydration and performance.
Some people choose to start with a loading phase, which typically involves taking 20 grams per day (split into 4 servings) for 5–7 days before moving to a maintenance dose of 3–5 grams daily. Loading can help saturate your muscles faster, but it’s not required to see results.
Research supports taking 3–5 grams of creatine monohydrate daily to help support muscle strength, performance, recovery, and lean muscle growth over time.
