Creatine Monohydrate: Strength, Power & Recovery
1. What Is Creatine Monohydrate?
Creatine monohydrate is the most-studied form of creatine—an organic compound stored in skeletal muscle that supports rapid regeneration of ATP, your cells’ primary energy currency, during high-intensity exercise. This energy buffer delays fatigue and helps you lift heavier, train longer, and recover faster.
2. Clinically Demonstrated Benefits
2.1 Increased Strength & Power
Multiple trials confirm that 5 g/day of creatine monohydrate for 4–12 weeks yields 8–14% greater gains in maximal strength (e.g., 1-RM bench press, leg press) compared to placebo in resistance-trained athletes.
2.2 Enhanced Lean Mass
Users of creatine monohydrate consistently experience 1–3 kg more lean body-mass gain over 8–12 weeks of training versus non-users, thanks to improved muscle energy and volumization.
2.3 Faster Recovery
Post-exercise supplementation (5 g) reduces markers of muscle damage (creatine kinase, LDH) and speeds recovery, so you bounce back quicker between workouts
3. Optimal Dosage & Timing
3.1 Loading Phase (optional)
20 g/day (4 × 5 g) for 5–7 days to saturate muscle stores.
3.2 Maintenance Phase
3–5 g/day thereafter.
3.3 Timing
Take with a carbohydrate-rich meal or shake, as insulin enhances muscle creatine uptake.
4. Safety & Side Effects
Creatine monohydrate is well tolerated at recommended doses (3–5 g/day); minor GI discomfort may occur if not taken with enough water.
5. Where to Find Creatine Monohydrate in Maxine’s Burn
- Crea Burn: Contains pure creatine monohydrate alongside thermogenic extracts (green tea, L-carnitine, Garcinia cambogia) plus electrolytes to support energy, strength, and post-workout recovery.
