Creatine Monohydrate

The body synthesizes creatine in quantities too small to support the phosphocreatine demands of serious training - creatine monohydrate closes that gap at 3-5g daily supporting muscle retention and helping counter age-related strength loss.

Creatine monohydrate raises phosphocreatine stores in skeletal muscle, accelerating the resynthesis of ATP during high-intensity efforts. At 3-5g daily, creatine supplementation also increases the rate of glycogen resynthesis post-run, reducing the recovery deficit between back-to-back training days. Research documents an additional benefit for masters runners: creatine attenuates the sarcopenic muscle loss that accumulates across high-mileage training years, supporting the strength-to-weight ratio that keeps distance runners competitive past 40.*

Built for runners who also do strength or speed work, masters runners managing muscle retention during heavy training cycles, female runners using resistance training to protect bone density, and any runner looking to sharpen hill power and short-interval performance. This is not a supplement for casual training - it is for athletes who show up consistently and want the recovery and output to match.

HOW TO USE

1. Daily maintenance: 3-5g once daily, added to a post-run shake or mixed into 8 oz water. Full phosphocreatine saturation is reached within 3-4 weeks at this dose.
2. Loading protocol (optional -- faster saturation): 20g daily split into four 5g servings for 5 days, then reduce to 3-5g daily for maintenance.
3. Timing: Post-run is optimal. Insulin sensitivity is elevated after exercise, improving creatine uptake into muscle cells.
4. Stack: Pairs with a protein source post-run to maximize glycogen and muscle protein synthesis in the recovery window.

Ingredients: Creatine Monohydrate.

Flavor: Unflavored

Manufacturer Country: USA

Product Amount: 0.55lb (250g)

Gross Weight: 0.68lb (308g)

Suggested Use: As a dietary supplement, adults take one (1) scoop in eight (8) oz. of water or juice four (4) times daily during the first five (5) days (loading phase). After the loading phase, take one (1) or two (2) times daily or as directed by a health care professional.

Warning: Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place and away from direct light.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

FAQ

Q: Does creatine help with running, or is it only for strength athletes?

A: Creatine's documented benefits extend well beyond the gym. For runners, the relevant mechanisms are: accelerated ATP resynthesis during surges and hill efforts, faster glycogen resynthesis between sessions, and for masters runners protection against sarcopenic muscle loss that accumulates over high-mileage years. Research also documents cognitive benefits consistent with late-race decision-making under fatigue. The evidence base for creatine in endurance athletes has grown substantially over the past decade.

Q: Will creatine cause weight gain that slows me down?

A: The initial increase associated with creatine is intramuscular water stored alongside phosphocreatine - not fat, and not subcutaneous fluid. It is stored inside muscle cells and is largely imperceptible during running. For most runners, the performance benefits - faster recovery, sharper surges, better output in training - outweigh any minor change in scale weight. Runners competing at elite level where every gram matters can begin at 3g daily to assess individual response.

Q: What is the correct creatine dose for a runner - do I need to load?

A: 3-5g daily without a loading phase is effective for runners and reaches full phosphocreatine saturation within 3-4 weeks. Loading (20g/day split into four doses for 5-7 days) reaches saturation faster but increases GI discomfort risk and is not necessary for most training applications. Post-run is the most practical and physiologically optimal timing for daily maintenance dosing.

Q: Is creatine monohydrate better than creatine HCL for endurance runners?

A: Creatine monohydrate has the largest and most consistent evidence base across both endurance and strength research. Creatine HCL is marketed on improved solubility, but no endurance-specific research demonstrates superior outcomes versus monohydrate at equivalent doses. For runners, the case for monohydrate is straightforward: more research, lower cost per gram, and a longer track record of safety across diverse athletic populations.