Proven strength & size gains
Creatine Monohydrate
Best cost-to-benefit ratio and easiest to dose.
Read the full guide →Creatine Intelligence Hub
Find the best creatine for your body, budget, and training block.
We test, rank, and explain every major creatine format so you can skip the guesswork. Compare formulas, run dosing calculators, and build protocols that hold up to peer-reviewed research.
Why lifters trust us
Science-first breakdowns written by sports dietitians, strength coaches, and supplement formulators.
15+
Creatine formats
120+
Research citations
25
Buying guides
Creatine 101
What creatine does for your cells, muscles, and brain.
Creatine stores phosphate groups that regenerate ATP so you can extend high-output efforts, buffer fatigue, and protect neural tissue. We translate lab data into practical takeaways:
ATP resynthesis in <10s sprints
Cell volumization & glycogen support
Neuroprotection under sleep debt
Greater training volume per week
Compare Types
Tailor your creatine format to your training cycle.
Dial in compliance, digestion, and dosing precision with format guides reviewed quarterly.
Better solubility & gut comfort
Micronized Creatine
Same science-backed results with faster mixing.
Read the full guide →High solubility, smaller doses
Creatine HCl
Ideal for sensitive stomachs and travel-friendly dosing.
Read the full guide →Low bloat, easy on the stomach
Buffered & pH-stable
Great for athletes who struggle with loading protocols.
Read the full guide →Adaptogen + ATP support
Creatine Blends
Purpose-built for performance phases or travel.
Read the full guide →Programs & Use Cases
Built for lifters, runners, hybrid athletes, and longevity nerds.
Strength & Hypertrophy
Periodized loading calendars, intra-set fueling, and product picks that maximize phosphocreatine resynthesis.
Endurance & Hybrid
Hydration balance calculators and carbohydrate-paired dosing templates for runners, rowers, and field sport athletes.
Cognitive & Longevity
Protocols for sleep debt, shift work, and neuro-support with medical-grade creatine formulations.
Women & Hormonal Health
Cycle-aware dosing strategies, pregnancy safety notes, and low-bloat creatine options.
FAQ & Buying Guide
Answer the questions shoppers actually search.
How much creatine should I take per day?
Most lifters thrive on 3–5 g daily. Heavier athletes or high-volume training cycles may benefit from 0.1 g/kg of body weight.
Do I need a loading phase?
Loading (20 g/day for 5–7 days) saturates faster, but consistent daily dosing reaches the same saturation within ~3 weeks.
What should I stack with creatine?
Pair with electrolytes or carbohydrates when training hot, and add beta-alanine or taurine based on your sport demands.
Is creatine safe?
Creatine is one of the most researched supplements. Stick to third-party-tested products and stay hydrated to support kidney health.
Next steps
Stay ahead with quarterly product audits.
Get notified when new labs drop, ingredient panels change, or specialized creatine stacks outperform the old guard.
Read the latest breakdowns