Creatine is a naturally occurring compound formed from three amino acids that helps regenerate ATP, your body’s primary energy currency, particularly in skeletal muscle during high-intensity activities.

Yes, extensive research has shown creatine monohydrate to be safe for long-term use with no adverse effects when taken at recommended dosages.

A loading phase (20g daily for 5-7 days) can saturate muscle stores more quickly, but isn’t required – consistent daily use will achieve the same results over 3-4 weeks.

For optimal results, we recommend 4.4g (one scoop) daily for a standard maintenance dose, which provides the clinically effective amount for most individuals.

Creatine phosphate serves as an immediate energy reserve that rapidly replenishes ATP during intense exercise, allowing for greater strength, power output, and training volume.

No, research has consistently found no connection between proper creatine supplementation and muscle cramps or dehydration when users maintain adequate hydration.

Multiple studies have shown that creatine does not negatively impact kidney function in healthy individuals, though those with pre-existing kidney conditions should consult their physician.

Creatine can be taken any time of day, but many users prefer taking it post-workout to support recovery and muscle protein synthesis when muscle cells are most receptive.

Vegetarians often experience greater benefits from creatine supplementation since they typically have lower baseline creatine levels due to the absence of meat in their diet.

Creatine deficiency refers to unusually low natural creatine levels, which may occur in vegetarians/vegans, older adults, or those with certain medical conditions, making supplementation potentially more beneficial.