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Creatine
SupplementPerformancePerformance
Overview
The most-studied supplement in sports science - and the single cheapest lean-mass intervention you can run. 3-5 g daily, every day, long-term.
Key benefits
- 012-5 lb lean-mass gain over 8-12 weeks with consistent training
- 025-15% strength increase in most protocols
- 03Protects lean mass through GLP-1-driven caloric deficits
- 04Cognitive benefit signal in sleep-deprived adults over 40
Clinical rationale
Creatine monohydrate at 3-5 g/day saturates muscle creatine stores in roughly 28 days. Across 500+ trials, the average delta is 2-5 lb of lean mass and 5-15% in strength markers - the single highest signal-to-price ratio in sports nutrition. The lean-mass benefit is exactly the lever GLP-1 protocols need to defend as weight drops.
Directions
Mix one serving daily with water or your preferred beverage.
Fit check
Who this is for
- Anyone lifting or doing repeated hard efforts 2+ days per week
- Adults over 40 protecting lean mass and cognition
- Tirzepatide or semaglutide members watching the scale move fast
Who this isn't for
- Diagnosed CKD or a creatinine trend your clinician is already watching
- Severe dehydration, acute illness, or fluid-restricted cardiac plans
- Anyone expecting week-one weight-loss optics - this adds a pound or two of water up front
Using it well
How to combine
- Stacks under any protein target of 0.7-1.0 g per lb of lean mass
- Runs alongside GLP-1, TRT, and training blocks without conflict
- Timing doesn't matter; daily consistency for 28+ days does
Safety considerations
- Expect 1-2 lb of intracellular water in the first month - this is muscle hydration, not fat
- Clear with a provider first if eGFR is under 60 or you have diabetic nephropathy
- Third-party tested, not a controlled substance, and cleared by major sport governing bodies
Safety notes
- Not medical advice.
- Consult a clinician before starting a supplement.
Questions
Do I need to cycle it?
No - creatine works on saturation. Cycle off and muscle levels drop within 4-6 weeks, erasing the benefit. Daily consistency wins.Do I need a loading phase?
No. 3-5 g daily reaches full saturation at day 28. Loading at 20 g/day speeds that to 5-7 days - not worth the GI trade-off for most people.Will it make me bloated?
No visible bloat for most people - the water gain is inside the muscle cell, not subcutaneous. If you see puffiness, split the dose and hydrate.Is creatine safe for women?
Yes - and underused. Trials show the same 2-5 lb lean-mass and cognitive gains in women, with added signal through perimenopause and post-menopause.
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$23/mo
One-time
Trial run
$26
Pathway logistics
FormatCapsule or scoop
CadenceDaily, monthly refill
FulfillmentDirect ship
ReviewNot required
EligibilityAll 50 states
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