What Is Creatine and How Do You Use It?Updated 2 days ago

What is Creatine? 

Creatine is a non-protein compound classified as a nitrogenous organic acid. It is one of the most well researched and widely used supplements for athletic performance and muscle recovery, with promising research on the cognitive function benefits. Creatine’s primary role is to increase the availability of phosphocreatine (the storage form of creatine) in your muscles, which supports the production of ATP, your body's primary energy source during intense activity and cognitive functioning. 

While creatine is naturally found in small amounts in foods like meat and fish, a standard American diet may contain 1-2g of creatine per day. Supplementing with creatine powder can  support athletic performance and recovery without adding further meals or caloric intake to your day.

Key Benefits of Creatine 

• Increased Strength & Power: Creatine boosts ATP production, helping muscles perform better during high-intensity workouts.
• Muscle Growth: It promotes water retention in muscle cells, increasing volume and supporting hypertrophy.
• Faster Recovery: Creatine may reduce muscle damage and improve post-workout recovery.
• Cognitive Support: Emerging research suggests creatine may support brain function and mental clarity.  

Is Creatine Safe? 

Yes! Creatine is considered safe for most healthy adults when used as directed. It’s one of the most well-researched supplements in the world, with studies showing consistent safety and effectiveness over both short- and long-term use. If you're new to creatine, it's reassuring to know that it's naturally found in foods like red meat and fish, and your body already produces it in small amounts. Supplementing simply helps increase your muscle stores to support performance and recovery. That said, it’s always smart to check with your healthcare provider, especially if you have any pre-existing health conditions, or if you're taking medications. 

How to take Creatine: 

Our Orgain Creatine Monohydrate Powder contains 5g per serving of unflavored micronized creatine monohydrate. A recommended daily amount is 3-5 grams per day, taken consistently to reach and maintain muscle saturation. It is easily dissolvable in water, or can be mixed with juice, protein shakes, coffee, tea, or alternative beverages. We advise against cooking with creatine, as high temperatures may marginalize its efficacy. 

Staying well-hydrated while using creatine is important, as it draws water into your muscles.

Remember, consistency is key! 

What is a loading phase? 

If you are new to creatine, you can implement an optional starting phase known as a ‘loading phase’ in which the dose is 20 grams per day, often split into 4 doses, for a 5-7 day period to rapidly saturate muscles before switching to a daily maintenance dose. 

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