Creatine
Monograph · ACreatine Monohydrate
Phosphocreatine precursor that regenerates ATP in high-demand tissues. Increases intracellular phosphocreatine stores in muscle and brain, improving peak power output, recovery between sets, and cognitive performance under fatigue.
How it clearsHalf cleared in ~3h. Most (~96%) gone by ~15h.
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Mechanism, evidence, legal path, cost — all side-by-side.
One of the most-studied performance supplements. ~200 RCTs. Established benefits in resistance training (strength + lean mass), sprint/HIIT performance, and post-exercise recovery. Emerging cognitive data (aging populations, vegetarians with lower baseline stores) is promising but effect size smaller than muscle data. 5 g/day loading strategy achieves saturation in ~28 days vs 20 g/day loading (5 g QID × 5 days) for ~5 days — both strategies saturate; loading causes more GI upset.
Strong tissue-level evidence — but the signal window almost always arrives later than expected. Most users anticipate change by week 2. Literature consistently places the first measurable marker at weeks 3–5. If nothing feels different by day 14, that's not failure — that's still inside the window.
GI upset with rapid loading (split doses reduce this). Weight gain on scale from water retention in muscle (not fat). Creatinine blood test elevation — flag to ordering physician before labs. Renally impaired patients: consult nephrologist before use.
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Upload in /historyPer-claim grading. Each claim is graded independently — same peptide, different claims can carry different grades.
- BModerate evidence
Phosphocreatine precursor that regenerates ATP in high-demand tissues
1 supporting referencesVerified 24d ago - AStrong evidence
Creatine is an FDA-approved drug active ingredient
1 supporting referencesVerified 24d ago
External links to PubMed searches, ClinicalTrials.gov, and FDA materials. We do not host papers — we point at canonical sources.
FDA GRAS (Generally Recognized As Safe). Widely sold OTC in the US. WADA does not prohibit creatine.
Distilled themes from named communities — Reddit threads, forums, creator commentary. Not direct quotes; not clinical evidence. Useful for calibrating expectations against what real self-experimenters report.
Universally stacked with BPC-157 and TB-500 for injury recovery protocols. No interaction concerns reported — creatine and peptides use entirely different pathways.
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