Monohydrate creatine is the most scientifically backed sports supplement in the world. If you're looking to increase your strength, performance, and muscle mass, it's the fundamental pillar that can't be missing from your routine.
Key benefits
More strength and power: Rapidly regenerates ATP, the energy you use in intense and explosive efforts.
Greater training volume: Helps you get that crucial last rep.
Fuller muscles: Promotes intracellular hydration, which improves protein synthesis and muscle appearance.
How and when to take it?
Daily dose: Between 3 and 5 grams per day. Creatine works by accumulation, so it's essential to take it every day, whether you train or not.
Is a loading phase necessary? It is not necessary. A constant intake of 3-5g saturates your muscle stores in 3 or 4 weeks without stomach discomfort.
Ideal time: Preferably post-workout along with carbohydrates or proteins to facilitate absorption, although the most important thing is to maintain daily consistency.
Quick myths
Does it cause water retention? Yes, but intracellularly (inside the muscle). You won't look bloated; on the contrary, the muscle looks denser.
Does it harm the kidneys? In healthy individuals, it is totally safe and has been proven long-term.
Does it cause hair loss? There is no solid scientific evidence linking creatine consumption to alopecia.
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