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Amino Acids
Creatine Monohydrate
Increases phosphocreatine stores; rapid ATP regeneration, enhances strength, power, muscle mass, cognitive function
Gabriel Score
88/ 100Excellent
CategoryAmino Acids
Applications6 conditions
FormsCreatine monohydrate, creatine HCl, creatine ethyl ester
How it works
Increases phosphocreatine stores; rapid ATP regeneration, enhances strength, power, muscle mass, cognitive function
Typical Dosage
5g/day (maintenance) or 20g/day x 5 days (loading)
Used for
Athletic performanceMuscle buildingStrengthCognitive performanceNeurological diseaseVegetarian
Practical Guide
Available Forms
Creatine monohydrate, creatine HCl, creatine ethyl ester
Natural Food Sources
- •Red meat
- •Fish
Dosing should be individualized. Consult a qualified healthcare practitioner.
The Science
Evidence Base
Excellent88/100
Most researched supplement; safe and effective; monohydrate is gold standard; improves strength, power, cognition; vegetarians benefit most
Works Well With
Beta-alanineL-citrullineBCAAsD-ribose
Safety Profile
Interactions
- May increase creatinine levels (false kidney concern)
- May worsen kidney disease
Contraindications
- Kidney disease
- Bipolar disorder (may trigger mania)
Trusted Brands
ThornePure EncapsulationsNOWOptimum NutritionBulk Supplements
Build Your Protocol
Work with a practitioner to design a personalized supplement protocol.
Find a PractitionerCategoryAmino Acids
Applications6
Gabriel Score88/100
Educational purposes only. Consult a qualified healthcare provider before starting any supplement protocol.