The Most Researched and Effective Supplement for Muscle and Strength
Want to build more muscle, lift heavier weights, and perform better in the gym? Pure Creatine Monohydrate by Performance Nutrition Research delivers 5 grams of pure, unflavored creatine monohydrate per serving—the most studied and scientifically-proven supplement for increasing strength, power, and lean muscle mass. With decades of research backing its safety and effectiveness, creatine monohydrate is an essential supplement for anyone serious about maximizing their training results.
What Is Creatine and Why Does It Work?
Creatine is a natural substance found in muscle cells that helps your muscles produce energy during high-intensity exercise and heavy lifting.
How Creatine Works in Your Body
Natural Production – Your body produces creatine naturally in your kidneys and liver from the amino acids glycine, arginine, and methionine after you eat protein.
Storage in Muscles – About 95% of your body's creatine is stored in skeletal muscle as phosphocreatine (creatine phosphate).
ATP Production – During intense exercise, phosphocreatine donates a phosphate group to ADP (adenosine diphosphate) to rapidly regenerate ATP (adenosine triphosphate)—the primary energy currency of cells.
More ATP = More Performance – By increasing your phosphocreatine stores, you can produce more ATP during high-intensity exercise, allowing you to:
- Lift heavier weights
- Perform more reps before fatigue
- Sprint faster and longer
- Recover more quickly between sets
- Train at higher intensities
The Problem: You Can't Get Enough from Food Alone
While your body produces some creatine and you get small amounts from eating protein (particularly red meat and fish), getting enough to maximize athletic performance through food alone is nearly impossible.
To get 5 grams of creatine from food, you would need to eat:
- 1.1 pounds of raw beef, OR
- 1.5 pounds of salmon, OR
- 2+ pounds of chicken
Every single day. That's impractical, expensive, and would provide excessive calories and protein.
The solution? Pure Creatine Monohydrate—one small scoop delivers the same amount of creatine as over a pound of meat, without the calories, cost, or digestive burden.
Why Creatine Monohydrate Is the Gold Standard
There are dozens of creatine forms on the market—creatine HCL, buffered creatine, creatine ethyl ester, liquid creatine, and more. None of them are superior to creatine monohydrate.
Creatine Monohydrate Is:
The Most Researched – Over 1,000 studies have investigated creatine monohydrate's safety and effectiveness. No other form comes close to this level of scientific validation.
The Most Effective – Study after study shows creatine monohydrate increases strength, power, and muscle mass more than any other supplement (except anabolic steroids).
The Most Affordable – Pure creatine monohydrate costs pennies per serving, while "fancy" forms cost 3-10x more without additional benefits.
The Safest – Decades of research confirm creatine monohydrate is safe for long-term use in healthy individuals.
Highly Bioavailable – Your body absorbs and utilizes creatine monohydrate extremely efficiently.
Proven and Time-Tested – If newer forms were truly superior, the scientific literature would show it. They don't.
Bottom line: Don't waste money on overhyped creatine alternatives. Stick with what science proves works—creatine monohydrate.
The Scientifically-Proven Benefits of Creatine
Increased Muscle Strength and Power
Hundreds of studies consistently show creatine supplementation increases:
- Maximum strength (1RM lifts) by 5-15%
- Power output during explosive movements
- Total training volume (more reps, more sets)
- Performance in high-intensity exercise lasting 30 seconds to 3 minutes
If you're hitting a plateau in the gym, creatine can help you break through.
Enhanced Muscle Growth
Creatine promotes muscle growth through multiple mechanisms:
- Increased training volume – More total work done = greater muscle stimulus
- Cell volumization – Draws water into muscle cells, triggering anabolic signaling
- Enhanced protein synthesis – Improved muscle protein balance
- Satellite cell activation – Supports muscle fiber repair and growth
- Reduced protein breakdown – Anti-catabolic effects
- IGF-1 increase – Anabolic hormone elevation
Studies show creatine users gain significantly more muscle mass compared to placebo groups when combined with resistance training.
Improved Exercise Performance
Creatine benefits virtually every type of high-intensity exercise:
- Weightlifting and powerlifting – More reps, heavier weights
- Sprinting – Faster times, better repeated sprint ability
- High-intensity interval training (HIIT) – Sustained power output
- Team sports – Better performance during explosive movements
- Combat sports – Enhanced power and recovery between rounds
Faster Recovery Between Sets
Creatine helps regenerate ATP more quickly during rest periods, allowing you to:
- Maintain performance across multiple sets
- Take shorter rest periods without performance decline
- Complete higher total training volume
Cognitive and Brain Health Benefits
Emerging research shows creatine also benefits brain function:
- Improved short-term memory and reasoning – particularly during mentally demanding tasks
- Reduced mental fatigue – supports brain energy metabolism
- Neuroprotective effects – may protect against neurological diseases
- Better cognitive performance during sleep deprivation or stress
Your brain uses significant ATP, and creatine helps maintain energy production in brain cells.
Safe and Well-Tolerated
Decades of research confirm creatine monohydrate is one of the safest supplements available:
- No adverse effects on kidney or liver function in healthy individuals
- Does not cause dehydration or cramping when properly hydrated
- Safe for long-term use (studies spanning years show no issues)
- Minimal side effects (occasional mild digestive discomfort in some users)
Pure Creatine Monohydrate: Simple, Effective, Unflavored
Pure Creatine Monohydrate by Performance Nutrition Research keeps it simple:
5 Grams Per Serving – The clinically-studied, effective dose
Pure Creatine Monohydrate – No fillers, no additives, just pure creatine
Unflavored – Mixes easily with any beverage without altering taste
Micronized for Better Mixing – Dissolves quickly without clumping or grittiness
Pharmaceutical Grade Quality – High purity standards for safety and effectiveness
Who Should Use Creatine?
Anyone Who Lifts Weights – Bodybuilders, powerlifters, CrossFitters, general gym-goers—creatine benefits all resistance training.
Athletes in Power and Speed Sports – Sprinters, football players, basketball players, hockey players, MMA fighters—any sport requiring explosive power.
People Seeking Muscle Growth – If building muscle is your goal, creatine is non-negotiable.
Vegetarians and Vegans – Since creatine is primarily found in meat, plant-based eaters often have lower creatine stores and benefit even more from supplementation.
Older Adults – Research shows creatine helps maintain muscle mass, strength, and cognitive function as we age.
Anyone Seeking Better Training Performance – More reps, heavier weights, better recovery—creatine delivers.
People Interested in Cognitive Benefits – The brain benefits are an added bonus beyond athletic performance.
How to Use Pure Creatine Monohydrate
Standard Dosage: 5 grams (1 scoop) daily
Two Dosing Protocols
Option 1: Loading Phase (Faster Results)
- Days 1-5: Take 20-25 grams daily (4-5 servings) split throughout the day
- Day 6 onwards: Take 5 grams daily (1 serving) for maintenance
Loading saturates muscle creatine stores within 5-7 days.
Option 2: No Loading (Simpler, Still Effective)
- Every day: Take 5 grams daily (1 serving)
Muscle creatine stores saturate within 3-4 weeks. This approach is just as effective, just takes slightly longer.
Best Times to Take Creatine
Post-Workout (Optimal) – Research suggests taking creatine immediately after training may be slightly superior, possibly due to enhanced insulin sensitivity and blood flow to muscles.
Pre-Workout – Also effective, particularly when combined with carbohydrates.
Anytime – Honestly, timing matters less than consistency. Once your muscles are saturated, maintaining those levels is what counts. Take it whenever is most convenient to ensure daily compliance.
How to Mix
- With protein shakes – Add 1 scoop to your post-workout protein
- With pre-workout – Mix into your favorite pre-workout powder
- With juice – Orange juice or grape juice (the carbs/insulin help with absorption)
- With water – Simple and effective, though slightly gritty
- With any beverage – Creatine is unflavored and mixes with anything
Stay Hydrated
Creatine draws water into muscle cells. Drink at least 8-10 glasses of water daily to:
- Support optimal creatine uptake
- Maintain hydration status
- Avoid any potential cramping (rare, but hydration helps)
Common Creatine Myths Debunked
Myth: "Creatine is a steroid"
FALSE. Creatine is a naturally-occurring compound found in