CREATINE

CREATINE

Strength • Endurance • Neuroprotection

Creatine Monohydrate is one of the most studied and effective supplements for increasing strength, muscle mass, and overall performance. This formula delivers a clinical 5g serving of pure creatine monohydrate per scoop, supporting ATP regeneration for explosive power, improved endurance, and faster recovery. Beyond its athletic benefits, creatine also supports cognitive function and neuroprotection, making it a versatile performance enhancer for both body and mind.

Key Benefits:

• Strength and power boost 

• Improved endurance 

• Faster recovery 

• Lean muscle growth 

• Cognitive support

Creatine Monohydrate — 5,000 mg

A naturally occurring compound synthesized from glycine, arginine, and methionine. Stored as phosphocreatine in muscle and brain cells, it provides a rapid phosphate donor to regenerate ATP, fueling short bursts of high-intensity exercise and supporting cellular energy in the brain.

• Strength & Power: Increases maximal strength, power output, and training quality by sustaining ATP availability during high-intensity efforts.
• Lean Mass & Performance: Promotes muscle growth through improved training volume, greater intracellular hydration, and enhanced glycogen storage.
• Endurance & Recovery: Extends capacity for repeated-sprint and high-intensity intervals, while reducing fatigue and improving recovery.
• Cellular Hydration: Increases muscle cell water content, acting as an anabolic signal for protein synthesis.
• Neuroprotection & Cognition: Supports brain ATP levels, enhances cognitive performance, and may protect against neurological energy deficits.

Synergy in Stacks

• Carbohydrates (e.g., Dextrose, Cluster Dextrin, Ribose): Insulin-driven uptake enhances creatine storage in muscle.
• Electrolytes (e.g., sodium, potassium): Further aid creatine transport across membranes.
• Beta-Alanine: Complements creatine by improving high-intensity endurance while creatine boosts explosive efforts.
• Amino Acids (e.g., Glycine, Taurine): Support endogenous creatine synthesis and methylation balance.
• Adaptogens (e.g., Lion’s Mane, Salidroside): Add neuroprotective and anti-stress benefits to creatine’s brain-energy support.

Benefits of Higher Doses

• Loading Phase: 20 g/day split into 4 x 5 g doses for 5–7 days rapidly saturates muscle stores.
• Chronic High Use: 10 g/day for months to years has been shown safe in healthy individuals, providing faster adaptation in high-volume athletes and enhanced neuroprotective outcomes.
• Vegetarians & Vegans: May benefit more from higher doses since baseline creatine stores are lower.
• Neurological Populations: Doses up to 20 g/day have been studied for Parkinson’s, ALS, and TBI, with mixed but promising results for neuroprotection.

Sleep Deprivation & Cognitive Fatigue

• Why: The brain relies heavily on phosphocreatine buffering under energy stress; creatine reduces cognitive decline when sleep is restricted.
• Dosing: Studies support 5–20 g/day, with 20 g/day for 7 days showing significant improvements in mood, executive function, and reduced fatigue.
• Benefits: Maintains working memory, reaction time, and focus during sleep loss.

Pregnancy & Fetal Protection

• Why: Creatine supports maternal and fetal energy metabolism during labor, protecting against hypoxia and metabolic stress.
• Dosing: Experimental ranges are 5–8 g/day in human pilot studies, extrapolated from animal research; no adverse effects reported at these levels, but human trials remain preliminary.
• Benefits: Potential reduction in complications from birth asphyxia, enhanced energy availability for mother and fetus, and improved antioxidant defense.
• Caution: Still investigational; should only be used under medical supervision during pregnancy.

• Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18.
• Cooper R et al. Creatine supplementation with specific view to exercise/sports performance: an update. Amino Acids. 2012;40(5):1369–1383.
• Candow DG et al. Effect of oral creatine supplementation on aging muscle: benefits and safety. Appl Physiol Nutr Metab. 2014;39(11):108–112.
• Yáñez-Silva A et al. Effects of creatine monohydrate supplementation on soccer players’ repeated sprint performance. J Int Soc Sports Nutr. 2017;14:5.
• Green AL et al. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Am J Physiol. 1996;271:E821–E826.
• Hespel P et al. Creatine supplementation: effect on muscle glycogen content and glycogen resynthesis after exercise. J Appl Physiol. 2001;91(3):1041–1047.
• Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Neurosci Biobehav Rev. 2011;35(3):1379–1396.
• Avgerinos KI et al. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review. Exp Gerontol. 2018;108:166–173.
• McMorris T et al. Creatine supplementation and cognitive performance in sleep deprivation. Psychopharmacology (Berl). 2006;185(1):93–103.
• Rae C et al. Oral creatine monohydrate supplementation improves brain performance. Proc R Soc Lond B Biol Sci. 2003;270(1529):2147–2150.
• Ellery SJ et al. Creatine supplementation during pregnancy: summary of current findings and future directions. Nutrients. 2016;8(6):331.
• Ireland Z et al. Creatine supplementation during pregnancy: a review of the experimental and clinical evidence. Placenta. 2020;99:86–94.
• Dickinson H et al. Maternal creatine supplementation: a therapeutic strategy for birth asphyxia? Semin Fetal Neonatal Med. 2014;19(6):390–396.