three60 Creatine Monohydrate

Myths include the belief that creatine damages the kidneys, causes hair loss, or is a steroid. These concerns are unfounded, and creatine monohydrate is considered the gold standard for supplementation.

The standard approach is to take 3-5 grams daily. You'll reach full muscle saturation in about 3-4 weeks. A loading approach (optional) involves taking 20 grams per day, split into four 5-gram doses, for 5-7 days, then switching to 3-5 grams daily.

The International Society of Sports Nutrition (ISSN) has confirmed that creatine monohydrate is safe and effective. Studies lasting up to 5 years have found no adverse effects on kidney function, liver function, or any other health markers in healthy individuals.

Creatine is a compound made from three amino acids: glycine, arginine, and methionine. During high-intensity exercise, phosphocreatine donates a phosphate group to regenerate ATP, giving your muscles more available energy for explosive movements.