Creatine Monohydrate
The most-studied legal performance compound, ever.
Why it matters
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Strength + power
5g/day raises phosphocreatine stores, improving max-effort output by 5-15% across hundreds of trials.
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Cognition
Recent trials in sleep-deprived adults show improved working memory and reaction time on creatine.
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Safety profile
Decades of monitoring across thousands of subjects: no consistent kidney or liver issues at standard doses.
The longer story
Creatine monohydrate is the longest-running, best-replicated legal performance compound on the market. 5g a day, taken any time, with or without food. No loading phase needed.
Newer work points at cognitive upside, especially under sleep restriction. If you can only own one supplement, this is it.
Sources
- · Kreider et al. (2017). ISSN position stand on creatine.
- · Gordji-Nejad et al. (2024). Single-dose creatine for sleep deprivation.
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