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Creatine Monohydrate

Amino Acid

Most researched sports supplement. Enhances ATP regeneration for high-intensity performance.

Onset1wk
Duration1mo
Half-life1wk
Safety10/10

Effects Profile

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Dosage & Timing

Dosage Range

3

g

5g

10

g

Best time

Anytime

Legal (US/EU)

OTC

Tips

  • Loading phase optional (20g/day for 5 days)
  • Take daily - timing doesn't matter
  • Stay hydrated
  • Effects take 2-4 weeks to manifest

Safety

Contraindications

  • Pre-existing kidney disease

Side Effects

mild
moderate
severe
Water retention
1-10%
GI discomfort
0.1-1%

Mechanism

Increases phosphocreatine stores in muscle and brain, enabling faster ATP regeneration during high-intensity activity.