Creatine monohydrate is a naturally occurring compound that helps your muscles regenerate ATP — the primary fuel your body uses for high-intensity efforts like lifting, sprinting, or hard intervals. It's one of the most extensively researched supplements in sports nutrition and is consistently shown to support muscle strength, power output, and recovery when taken consistently over time.

Creatine [+] can be taken any time of day — before training, after training, or with a meal. The most important factor with creatine is consistency. Taking it daily, regardless of timing, is what builds up the muscle creatine stores that drive performance benefits over time.

A loading phase — taking higher doses for the first 5–7 days — can accelerate how quickly creatine saturates your muscles, but it isn't required. Taking a standard 5g serving daily will achieve the same saturation over 3–4 weeks. Most athletes simply start with the daily dose and let it build consistently.

Electrolytes — the minerals like sodium, potassium, and magnesium that keep your muscles firing correctly — are lost through sweat during every training session. Most plain creatine powders ignore this completely. The 370mg electrolyte blend in Creatine [+] helps replace what you lose so your muscles stay properly hydrated and functional during and after training.

Vitamin B supports the energy metabolism that converts food into usable fuel for your workouts. Vitamin C acts as an antioxidant that helps your body manage the cellular stress that intense exercise creates. Vitamin D supports bone strength and immune function — both critical for athletes who train hard day after day. Together they turn a standalone creatine product into a more complete daily supplement.