Creatine monohydrate is the #1 supplement for increasing strength and endurance. It has been studied in hundreds of scientific papers and is recognized as safe and effective. If you train, creatine will help you.
How does creatine work?
Creatine increases the stores of phosphocreatine in the muscles. This allows for faster recovery of ATP — the main "fuel" for muscle contractions. The result: you can do 1-3 more repetitions in each set.
What are the effects of creatine?
- Increase in strength by 5-15%
- Improvement in endurance during short, intense efforts
- Faster recovery between sets
- Slight increase in mass (1-3 kg due to water in the muscles)
- Improvement in cognitive functions
How to take it?
Simple method: 5 g (1 teaspoon) daily, at any time. Can be taken with water, juice, or a protein shake.
Loading phase (optional): 20 g per day (4 servings of 5 g) for 5-7 days, then 5 g for maintenance. This speeds up saturation but is not necessary.
Which creatine to choose?
Creatine monohydrate is the gold standard. There is no need to overpay for "enhanced" forms (crealkaline, hydrochloride) — there is no scientific evidence of their advantages.
Choose trusted brands: Optimum Nutrition, Myprotein, BioTech USA, Kevin Levrone.
👉 View creatine in the GYMFAST catalog
Conclusion
Creatine is a cheap, safe, and effective supplement. 5 g a day — and you will notice the difference in just 2-3 weeks of training.
