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Scientifically Proven Creatine Benefits
Science vs Myth
Backed by Experts
Dr. Abbie Smith–Ryan
UNC Chapel Hill
Professor and researcher in exercise physiology and nutrition. Dr. Smith-Ryan's work specifically focuses on creatine supplementation across women's lifecycle.
Director of the Applied Physiology Lab and Human Performance Center. 190+ publications, NIH and industry-funded. Recognized by NSCA for multiple research awards. Active in NSCA, ACSM, and ISSN.
Dr. Darren Candow
University of Regina
Professor in exercise physiology, nutrition and aging. Dr. Candow is considered among the world's leading creatine researchers, specifically in the realms of creatine's impact on bone health, brain health, and longevity.
Director of the Aging Muscle and Bone Health Lab. 120+ publications, 20+ grad students supervised. Funded by CIHR, NIH, CFI, and other major agencies.
Frequently asked questions
Creatine is a compound made from amino acids that helps recycle ATP for quick energy during high-intensity efforts.
The main benefits of creatine are increasing strength, building muscle, muscle recovery, and improved mental acuity.
Creatine supplementation can be beneficial for almost anyone. It is most beneficial if you live an active lifestyle, but it can increase mental acuity and improve body composition even if you do not.
Yes, creatine is safe! The FDA issued a GRAS (Generally Recognized as Safe) rating on Creatine Monohydrate in 2020, putting it in the same category as other common supplements like vitamin C and whey protein.
You may experience the benefits of creatine supplementation within 2-3 weeks.
For gummies: To experience the full benefits of proper creatine supplementation, we recommend taking 3-5 gummies once per day, every day. If you are using our gummies as a dietary replacement supplement, 1-2 gummies once per day matches the average daily meat-based diet.
For single serve creatine powder: The standard 5g of Creatine per stick pack should be sufficient for most. Feel free to combine with other supplementation - through more Sticks or Gummies - to further accelerate your benefits!