Creatine Monohydrate

5g per day of micronized creatine monohydrate. The single most-studied legal ergogenic aid in sports nutrition, and the highest-leverage supplement for protecting lean mass when your body is in a caloric deficit.*

The cheapest muscle-loss insurance you can buy.

Creatine is the most-studied performance supplement in existence, with hundreds of peer-reviewed trials supporting its use for strength, lean mass preservation, recovery, and cellular energy production.*

Where it matters most: when your body is in a deficit, going through rapid weight loss, or moving through a body composition transition, creatine helps protect the muscle you have. It also supports bone density and cognitive performance during low-energy phases.*

The mechanism is straightforward. Creatine increases the available phosphocreatine in your muscle cells, which lets your body produce ATP faster during high-intensity work. More usable energy in the muscle means better training output, better recovery, and better signaling to keep the muscle on your frame.*

One ingredient. No filler.

Active ingredient: Creatine Monohydrate, micronized, 5g per serving. Other ingredients: None.

Form: Micronized powder. Particles broken down to a fine grain that mixes cleanly in water or any liquid, with no grit at the bottom of the glass and lower GI irritation than coarse-granular creatine. Unflavored.

Not included: Creatine HCl, creatine ethyl ester, buffered forms, or any other "advanced" creatine variant. Monohydrate is the form with the strongest research base and the best price point. The alternatives are marketing.

How it goes in the day.

Dose: 5g per day, every day.
Timing: Anytime. Consistency matters more than timing. Many clients take it with their first meal or post-workout protein, but morning, evening, or split doses all work.
Loading phase: Not necessary. The traditional 20g/day loading protocol gets you to saturation faster (about a week vs. a month at 5g) but does not produce different long-term results. Start at 5g and skip the loading.
Water: Take with at least 8oz of water.

Who benefits most.

• Clients in any phase of weight loss or recomposition wanting to protect lean mass
• Clients on TRT or HRT building or maintaining muscle
• Anyone training with resistance work regularly
• Clients in a structured fat-loss phase
• Older adults focused on muscle and bone preservation

Less critical for: Sedentary adults who do no resistance training and have no body composition goals. Creatine still has cognitive and general health benefits, but the body composition argument is the main one.

A note from your coach.

Creatine is part of the personalized supplementation guidance we build into PLC coaching. Coaching clients get specific protocols matched to their labs, training, and goals. If you are not a coaching client, 5g daily is the right starting point for almost everyone.

Ingredients: Creatine Monohydrate.
Flavor: Unflavored
Manufacturer Country: USA
Product Amount: 0.55 lb (250 g)
Suggested Use: As a dietary supplement, adults take one (1) scoop (5 g) in eight (8) oz of water or juice daily, or as directed by a health care professional.
Caution: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement.
Warning: Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place and away from direct light.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.