What is creatine? How can I use creatine?Updated 3 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.

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. Consistency is key! 

It is easily dissolvable in water, or can be mixed with juice, protein shakes, or alternative beverages. We advise against heating creatine, as high temperatures may marginalize its efficacy. 

What is a loading phase? 

If you are new to creatine, you can implement an optional starting phase is 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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