Creatine is a compound your body makes from amino acids and stores mostly in your muscles. You also get small amounts from meat and fish, but far less than the doses used in research. Supplementing fills your muscles' stores so they can regenerate energy faster during short, hard efforts.*
More strength and power
Research consistently shows better performance in high-intensity training like lifting and sprinting.*
More lean muscle
Combined with resistance training, creatine helps you build more lean mass than training alone.*
Decades of research
Hundreds of studies support its safety in healthy adults at the recommended 3 to 5 g a day.
How to take it
Take one serving (5 g of creatine) every day, rest days included. Mix it into water, coffee, juice or your protein shake. Your muscles reach full saturation in about four weeks.
Source: International Society of Sports Nutrition, position stand on creatine supplementation (2017).
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.