Table of Contents

1. Introduction
2. Understanding Creatine: Your Body's Natural Powerhouse
3. The Science of Performance: How Creatine Works for You
4. The Big Question: When Should You Take Your Creatine Powder?
5. Dosage and Loading: Finding Your Sweet Spot
6. Beyond the Gym: Who Can Benefit from Creatine?
7. Enhancing Creatine Absorption: The Role of Food and Other Nutrients
8. Safety First: Choosing Quality Creatine
9. BUBS Naturals: Our Commitment to Your Journey
10. Conclusion
11. FAQ

Introduction

Ever found yourself wondering if there’s a secret to unlocking your full athletic potential, a simple yet powerful addition to your routine that could make a tangible difference? For many, the answer lies in creatine, a supplement revered across the fitness world for its ability to support strength, power, and muscle performance. Yet, despite its widespread popularity, a common question often surfaces: when should I take my creatine powder to truly maximize its benefits? Is there an optimal window, a magic moment that guarantees superior results?

Creatine is more than just a gym staple; it's a naturally occurring compound vital to our energy systems. From professional athletes pushing the limits of human performance to everyday adventurers seeking sustained vigor, creatine has become a cornerstone of science-backed supplementation. Our journey at BUBS Naturals is rooted in a similar philosophy – providing clean, functional ingredients that genuinely support an active life, inspired by the enduring legacy of Glen "BUB" Doherty.

This comprehensive guide will cut through the noise, exploring the foundational science behind creatine, its profound impact on your body, and the most effective strategies for incorporating it into your daily regimen. We’ll delve into the nuances of pre-workout, post-workout, and rest day timing, dissect the role of consistency, and share practical insights to help you make informed decisions. By the end, you'll not only understand when to take your Creatine Monohydrate but also why it matters, empowering you to optimize your wellness journey with confidence and clarity.

Understanding Creatine: Your Body's Natural Powerhouse

At its core, creatine is a nitrogenous organic acid that plays a critical role in cellular energy production, particularly in muscle cells. While it’s widely recognized as a supplement, it’s important to remember that creatine is naturally produced in the body from amino acids (arginine, glycine, and methionine), primarily in the liver, kidneys, and pancreas. We also consume smaller amounts through our diet, especially from red meat and seafood. The majority of this creatine, about 95%, is stored in our skeletal muscles, with the remainder found in the brain, heart, and other tissues.

The magic of creatine lies in its ability to regenerate adenosine triphosphate (ATP), often called the "energy currency" of the cell. During high-intensity, short-duration activities—like lifting weights, sprinting, or explosive movements—our muscles rapidly deplete their ATP stores. This is where phosphocreatine, a high-energy phosphate molecule derived from creatine, steps in. Phosphocreatine quickly donates a phosphate group to adenosine diphosphate (ADP), converting it back into ATP. This rapid regeneration allows muscles to sustain maximal effort for longer periods, essentially giving you more power and resilience during intense bursts of activity.

Think of it like a rapid-recharge battery for your muscles. When you push yourself during a demanding workout, your body needs a fast and readily available energy source. Creatine supplementation helps saturate your muscles with these phosphocreatine stores, ensuring that your energy reserves are topped up and ready for action. This increased availability of energy directly translates to improved performance, allowing you to lift heavier, perform more reps, or sprint faster.

At BUBS Naturals, our approach to supplements is centered on simplicity and efficacy, providing you with clean, potent ingredients like our Creatine Monohydrate. We believe in a "no BS" philosophy, offering a single-ingredient solution that's rigorously tested for purity and potency. Understanding how creatine functions at a cellular level reinforces its status as a foundational supplement for anyone serious about supporting their strength, performance, and overall well-being. By fueling your body with high-quality Creatine Monohydrate, you're investing in your body's natural capacity for power and endurance, paving the way for sustained progress in your fitness journey.

The Science of Performance: How Creatine Works for You

Beyond its role in ATP regeneration, creatine offers a cascade of benefits that collectively enhance athletic performance and support muscle development. For those engaged in activities requiring bursts of maximal effort, the impact of creatine supplementation can be profound.

One of the most well-documented effects of creatine is its ability to support increased muscle strength and power. By ensuring a greater supply of phosphocreatine, muscles can generate more force during intense, short-duration exercises. This means you might be able to lift heavier weights, complete an extra rep or two, or achieve more explosive jumps. Over time, these small but consistent increases in training volume and intensity contribute significantly to greater strength gains.

Creatine also plays a key role in increasing muscle mass, or what's often referred to as fat-free mass. While creatine itself doesn't directly build muscle, it allows you to train harder and more effectively. The enhanced performance it facilitates leads to a stronger training stimulus, which is crucial for muscle hypertrophy (growth). Additionally, creatine can increase the water content within muscle cells, a process known as cellular volumization. This swelling of muscle cells is believed to act as an anabolic signal, potentially contributing to protein synthesis and inhibiting protein breakdown, further supporting muscle growth.

Improved exercise performance in activities like weightlifting, sprinting, and high-intensity interval training (HIIT) is another core benefit. Creatine ensures that your muscles have the immediate energy reserves needed for these demanding movements, helping to delay fatigue and maintain peak output. Imagine being able to maintain your sprint speed for an extra few seconds or powering through the final reps of a challenging set – that’s the kind of sustained effort creatine can help support.

Furthermore, creatine has been shown to assist in post-exercise recovery. By helping to replenish ATP stores more efficiently, it can reduce muscle cell damage and inflammation that often occur after intense workouts. This means you might experience less muscle soreness and be ready to perform again sooner, which is invaluable for consistent training and progress. Beyond the gym, research also suggests that creatine may offer benefits ranging from supporting cognitive function, particularly in older adults, to aiding in injury prevention and rehabilitation. It helps protect muscle mass, which is a significant factor in healthy aging.

At BUBS Naturals, we understand that true wellness is about empowering your body to perform at its best, whatever your adventure. Our Creatine Monohydrate is designed to seamlessly integrate into your routine, providing the reliable support you need. Just one scoop of our easy-mixing Creatine Monohydrate can help you feel the difference in your training, powering you through those demanding moments and supporting your body’s natural capacity for growth and recovery.

The Big Question: When Should You Take Your Creatine Powder?

This is where the debate often sparks: Is there a definitively "best" time to take creatine? While scientific research offers mixed conclusions, a common thread emphasizes that consistency in intake is paramount for saturating muscle creatine stores. However, exploring the nuances of timing can help optimize its benefits for your specific training schedule and goals.

Pre-Workout: Fueling Up for Action

The rationale for taking creatine before a workout centers on ensuring your muscles are primed with maximal phosphocreatine stores just as you begin your session. When you ingest 5 grams of creatine, it typically takes 1 to 2 hours to be fully absorbed into your bloodstream, with blood creatine levels peaking for up to 4 hours. During exercise, your body increases blood flow to working muscles—a phenomenon known as hyperemia—by up to 100 times compared to rest. Proponents of pre-workout timing suggest that if creatine is already circulating in your bloodstream when this increased blood flow occurs, it might facilitate greater uptake into the muscle cells at precisely the moment they're about to demand high energy. For example, if you take your Creatine Monohydrate about an hour before hitting the gym, the creatine would be fully absorbed and available in your blood when your workout starts, theoretically allowing the active muscles to "pull in" more creatine as blood flow increases. This can contribute to increased ATP availability for your working muscles, potentially translating to enhanced performance during your lifts or sprints.

Post-Workout: Optimizing Recovery and Growth

Conversely, many experts advocate for post-workout creatine intake. The argument here is twofold: post-exercise, muscles might be more receptive to nutrient uptake, and pairing creatine with other post-workout nutrients can enhance absorption. After an intense workout, muscle cells are often more sensitive to insulin, which can aid in the transport of creatine into the cells. Additionally, the increased blood flow to muscles can persist for 30 to 120 minutes post-exercise, depending on intensity. Taking creatine during this window might leverage this extended hyperemia, ensuring efficient delivery to depleted muscle stores. Some studies, though limited, have shown slight advantages for post-workout creatine in terms of lean mass and strength gains. For instance, one study observed men who took creatine immediately after training experiencing greater increases in lean mass and strength compared to those who took it before. This approach aligns well with a recovery protocol, where you might also consume protein and carbohydrates. A quick shake with your Creatine Monohydrate, perhaps a scoop of Collagen Peptides for comprehensive recovery support, and some carbs, could create an optimal environment for muscle replenishment and growth.

During Your Workout: Sustained Energy

While less common, some individuals choose to sip on creatine mixed into their intra-workout drink. The logic here is to maintain a consistent supply of creatine throughout the duration of a longer, more demanding training session. If your workout lasts for 40-90 minutes, taking creatine either before or during could theoretically keep your blood creatine levels elevated and accessible to your muscles throughout. However, this method is largely speculative in terms of superior benefits compared to pre or post-workout timing. For hydration during your workout, consider our Hydrate or Die – Lemon for fast, effective support without added sugar.

The Power of Consistency: More Important Than Timing?

Despite the ongoing debate about optimal timing, one principle stands universally acknowledged: consistency is king. The primary goal of creatine supplementation is to fully saturate your muscle cells with creatine. Once these stores are saturated, they remain elevated as long as you continue to take a daily maintenance dose. Whether you take your Creatine Monohydrate in the morning, before, or after your workout, the most crucial factor is that you take it every single day. Think of it this way: creatine’s benefits are cumulative. It’s not about an immediate "kick" like caffeine; it’s about consistently topping up your muscle’s energy reserves over time. If taking it with your morning coffee (perhaps with a delicious MCT Oil Creamer – 10 oz Tub for sustained energy) helps you remember to take it daily, then that's likely the best time for you. For the sake of practicality and adherence, many people find integrating creatine into an existing daily ritual, such as breakfast or a post-workout shake, to be the most effective strategy. Our Creatine Monohydrate is designed to be effortlessly mixed, fitting seamlessly into any part of your day, supporting our vision of simple, effective wellness. Explore our full Boosts Collection for more targeted support.

Dosage and Loading: Finding Your Sweet Spot

Understanding how much creatine to take and whether a "loading phase" is necessary is crucial for optimizing its benefits. There are generally two widely accepted protocols for creatine supplementation: a loading phase followed by a maintenance phase, or a more gradual, consistent daily intake.

The Loading Phase: This protocol is designed to rapidly saturate your muscle creatine stores within a short period. It typically involves taking a higher dosage, usually around 20 to 25 grams of creatine per day, divided into four or five smaller doses (e.g., 5 grams, four times a day). This phase lasts for 5 to 7 days. The idea is to quickly elevate intramuscular creatine levels by 20-40%, allowing you to experience the performance benefits sooner. Once the loading phase is complete, you transition into a maintenance phase.

The Maintenance Phase: After your muscles are saturated, a lower daily dose is sufficient to keep those levels elevated. The standard maintenance dose ranges from 3 to 5 grams of creatine per day. This dose is enough to replenish the creatine that is naturally broken down and excreted by the body each day, ensuring your muscle stores remain optimized for performance.

Gradual Loading (No Loading Phase): For those who prefer a simpler approach or want to avoid the initial higher doses, a loading phase isn't strictly necessary. You can achieve muscle saturation by consistently taking 3 to 5 grams of creatine daily from the outset. While this method takes longer—typically around 3 to 4 weeks—to reach full saturation, the end result in terms of muscle creatine levels and performance benefits is ultimately the same. Many individuals prefer this gradual approach as it can be easier to integrate into a long-term routine and may reduce the likelihood of minor gastrointestinal discomfort some might experience with higher loading doses.

At BUBS Naturals, we champion a "no BS" approach to supplementation. Our Creatine Monohydrate is a single-ingredient product, making dosage straightforward and transparent. Whether you opt for a loading phase or a gradual approach, sticking to the recommended daily dose is key. Consistency, as we’ve discussed, overrides acute timing in the long run. Our easy-mixing powder makes it simple to integrate into your preferred method, whether it's a pre-workout drink, a post-training shake, or mixed into your morning routine. This commitment to simple, effective ingredients ensures you get the most out of your supplement without unnecessary complexity.

Beyond the Gym: Who Can Benefit from Creatine?

While creatine is undeniably popular among strength athletes and bodybuilders, its benefits extend far beyond the confines of the weight room. A growing body of research highlights its potential for a broader spectrum of individuals, supporting various aspects of health and wellness.

Athletes and Active Individuals: Naturally, creatine remains a staple for those involved in explosive or high-intensity sports. This includes:

• Bodybuilders and Powerlifters: To support increased strength, power, and muscle mass.
• Sprinting and Track Athletes: For enhanced burst performance and speed.
• Team Sports Players (e.g., Football, Rugby, Basketball): To aid in repeated high-intensity efforts, quick changes in direction, and explosive movements.
• CrossFit Enthusiasts: For supporting performance in varied, intense workouts.

For these groups, creatine can be a game-changer, helping them push harder, recover faster, and ultimately achieve new personal bests. Our Creatine Monohydrate is an ideal choice for anyone looking to support their peak performance in these demanding activities.

General Wellness and Aging: What's increasingly clear is that the advantages of creatine are not exclusive to elite athletes. Many "everyday folk" can also benefit from its wide-ranging supportive properties:

• Supporting Muscle Mass Retention: As we age, we naturally experience sarcopenia, the loss of muscle mass and strength. Creatine supplementation, combined with resistance training, can help combat this process by supporting muscle protein synthesis and preserving lean body mass. This is crucial for maintaining independence, mobility, and overall quality of life as we get older.
• Cognitive Support: The brain, like muscles, uses ATP for energy and stores creatine. Research suggests that creatine supplementation may play a role in supporting cognitive function, particularly in areas like short-term memory and reasoning, especially in situations of sleep deprivation or mental fatigue. While more research is ongoing, these findings are promising for general brain health support.
• Injury Prevention and Rehabilitation: Creatine may help reduce the severity of injuries and enhance recovery during rehabilitation by supporting muscle strength and mass. For instance, if you're recovering from an injury that requires periods of immobilization, creatine might help minimize muscle atrophy and accelerate the rebuilding process once you return to activity.
• Vegetarians and Vegans: Since dietary creatine is primarily found in meat and fish, vegetarians and vegans often have lower muscle creatine stores. Supplementing with Creatine Monohydrate can be particularly beneficial for these groups to help bring their creatine levels up to par with omnivores, supporting muscle function and overall energy levels.

At BUBS Naturals, our commitment to adventure and wellness extends to everyone seeking to live a vibrant, purposeful life. Whether you're conquering mountain trails, chasing personal bests in the gym, or simply aiming to maintain vitality as you age, our clean and rigorously tested supplements are here to support you. For comprehensive wellness, consider integrating our Collagen Peptides for joint, skin, hair, and nail support, working synergistically with your active lifestyle and creatine routine. We believe in providing tools that empower individuals to embark on their own journeys of well-being, inspired by Glen “BUB” Doherty's spirit of resilience and dedication.

Enhancing Creatine Absorption: The Role of Food and Other Nutrients

While consistency is key for creatine saturation, certain dietary strategies can potentially enhance its uptake and efficacy, ensuring your body makes the most of every dose. One of the most common recommendations involves pairing creatine with specific macronutrients.

Carbohydrates and Protein for Enhanced Uptake: Research suggests that consuming creatine with a meal containing both carbohydrates and protein can lead to increased muscle creatine stores. This effect is primarily attributed to insulin. When you consume carbohydrates, your body releases insulin, a hormone that plays a crucial role in transporting nutrients, including creatine, into muscle cells. Protein intake also contributes to an insulin response and supports muscle protein synthesis, creating a favorable anabolic environment. For example, you might mix your Creatine Monohydrate into a post-workout shake containing whey protein and a source of fast-acting carbohydrates like fruit. Alternatively, taking it with a balanced meal like oatmeal and eggs in the morning, or a chicken and rice dinner, could also be effective. This strategy not only aids creatine absorption but also supports overall recovery and muscle growth by providing essential amino acids and energy. For a smooth and creamy addition to your coffee or smoothie that also provides sustained energy, consider our MCT Oil Creamer – 10 oz Tub, which can easily be combined with your creatine.

Hydration is Paramount: Creatine draws water into muscle cells, contributing to cellular volumization. Because of this, maintaining adequate hydration throughout the day is exceptionally important when supplementing with creatine. Proper hydration not only supports creatine's effectiveness but also helps prevent potential side effects like muscle cramping. Ensure you're drinking plenty of water, especially on training days. For optimal hydration and electrolyte balance, particularly around your workouts, explore our Hydration Collection, featuring products like Hydrate or Die – Mixed Berry.

Consider Synergistic Supplements: While not directly impacting creatine absorption, certain supplements can complement your creatine routine for broader wellness support. For instance, Vitamin C is an essential antioxidant that also plays a vital role in collagen formation, which is crucial for healthy connective tissues and skin. Adding it to your daily regimen can contribute to overall resilience, especially alongside the joint-supporting benefits of Collagen Peptides. For digestive wellness, our Apple Cider Vinegar Gummies offer a convenient daily habit.

At BUBS Naturals, we prioritize clean, functional ingredients that work in harmony with your body. Our Creatine Monohydrate is designed to be easily incorporated into your lifestyle, whether mixed into water, juice, or your favorite smoothie. By combining it with a smart dietary approach and supporting your body with comprehensive wellness tools, you can maximize its potential and ensure your body is well-equipped for every adventure.

Safety First: Choosing Quality Creatine

When it comes to any supplement, safety and quality should always be your top priorities. Creatine monohydrate is one of the most extensively researched sports supplements, with a vast body of scientific evidence supporting its safety and efficacy for healthy individuals when used as directed. However, like all dietary supplements, the market can be unregulated, making the source and purity of your creatine vitally important.

Third-Party Testing and Certification: Unlike pharmaceutical drugs, dietary supplements are not regulated by the FDA in the same way. This means the responsibility often falls on the consumer to ensure they are purchasing a high-quality, pure product. This is where third-party testing and certification become indispensable. Independent organizations, such as NSF for Sport, rigorously test supplements to verify:

• Purity: That the product contains exactly what it claims on the label and nothing else.
• Potency: That the active ingredients are present in the stated amounts.
• Absence of Contaminants: That the product is free from harmful heavy metals, pesticides, and other banned substances.
• No Banned Substances: Crucially for athletes, that it does not contain any ingredients prohibited by major athletic organizations.

Choosing a creatine product that has undergone such testing provides an extra layer of assurance, giving you peace of mind that you're consuming a clean and safe supplement.

General Safety and Precautions: For the vast majority of healthy adults, creatine supplementation is well-tolerated. However, some individuals may experience minor side effects, such as gastrointestinal discomfort (like diarrhea) or muscle cramping, particularly during a loading phase with higher doses, or if not adequately hydrated. Creatine can also sometimes cause a slight increase in blood test numbers related to kidney function, which is typically a harmless creatine metabolism byproduct and not indicative of kidney damage in healthy individuals.

While creatine is safe for most, it's always wise to consult with a healthcare professional or registered dietitian before starting any new supplement, especially if you:

• Have pre-existing kidney or liver conditions.
• Are pregnant or breastfeeding.
• Have a diagnosed medical condition, such as bipolar disorder (creatine may potentially influence mood in some cases).
• Are taking any medications.

Your doctor can help determine if creatine is appropriate for your individual health profile and provide personalized guidance.

At BUBS Naturals, our commitment to clean, high-quality, and natural ingredients is at the core of everything we do. We believe in providing science-backed supplements that are rigorously tested and certified by third parties like NSF for Sport, reflecting our "no BS" approach. Our Creatine Monohydrate meets these stringent standards, ensuring that you receive a product that is not only effective but also pure and safe. We want you to feel confident in every scoop, knowing you're fueling your body with the best, allowing you to focus on your adventures with vitality and purpose.

BUBS Naturals: Our Commitment to Your Journey

At BUBS Naturals, our story is deeply interwoven with a commitment to a life of adventure, wellness, and giving back. This ethos, inspired by the indomitable spirit of Glen “BUB” Doherty, guides every product we create, including our premium Creatine Monohydrate. We believe that the pursuit of personal bests, whether on a mountain trail, in the gym, or in everyday life, deserves clean, functional, and science-backed support.

Our dedication begins with the ingredients. We source only the highest quality, natural components, ensuring that what you put into your body is pure and effective. Our "no BS" approach means transparency and simplicity; we don't believe in unnecessary fillers or complex formulas. We focus on what works, rigorously testing our products and certifying them through independent third parties like NSF for Sport. This commitment means that when you choose our Creatine Monohydrate, you're choosing a product that has been verified for purity, potency, and freedom from banned substances—a non-negotiable for athletes and health-conscious individuals alike.

Beyond the quality of our supplements, our mission extends to making a tangible difference. In honor of Glen “BUB” Doherty’s legacy, we pledge to donate 10% of all profits to veteran-focused charities. This 10% Rule is not just a promise; it’s a fundamental part of who we are, ensuring that every purchase you make with BUBS Naturals contributes to a greater cause. It’s about building a community that values strength, resilience, and supporting one another, much like the camaraderie found in challenging expeditions or dedicated training.

We understand that an active lifestyle demands products that can keep up. That's why our Creatine Monohydrate is designed to mix effortlessly into your drink of choice, making integration into your daily routine seamless and convenient. Whether you're blending it into a post-workout shake with our Collagen Peptides or stirring it into your morning beverage alongside an MCT Oil Creamer – 14 ct Travel Pack for sustained energy, we ensure that adding powerful nutrition to your day is never a chore.

Ultimately, the best time to take your Creatine Monohydrate is the time you can consistently adhere to, day in and day out. By choosing BUBS Naturals, you're not just supporting your physical goals; you're joining a community dedicated to a life well-lived, driven by purpose and fueled by integrity. Explore our Creatine Monohydrate today and feel the BUBS difference – clean fuel for your next adventure.

Conclusion

Navigating the world of supplements can often feel complex, but with a foundational understanding of how your body works and the power of consistent, quality nutrition, the path to optimal wellness becomes clear. Creatine stands out as a remarkable ally in this journey, offering well-researched benefits for supporting strength, power, muscle growth, and recovery, ultimately empowering you to push your limits and achieve your fitness aspirations.

While the debate about the single "best" time to take your Creatine Monohydrate continues, the overwhelming consensus points to the supreme importance of consistency. Whether you choose to integrate it pre-workout to prime your muscles, post-workout to support recovery, or at any other convenient time during your day, the key is to maintain daily intake to keep your muscle creatine stores saturated. Strategic timing, especially around workouts and with synergistic nutrients like carbohydrates and protein, can offer incremental benefits, but without daily dedication, these nuances lose their impact.

At BUBS Naturals, we are committed to providing you with clean, effective, and rigorously tested supplements that align with your adventurous spirit and dedication to wellness. Our Creatine Monohydrate embodies our "no BS" philosophy, delivering a pure, high-quality ingredient designed to support your body's natural capabilities. We believe in empowering you with the tools to live a vibrant, purposeful life, all while upholding Glen "BUB" Doherty's legacy through our 10% Rule, giving back to those who have served.

Embrace the power of consistency, fuel your body with confidence, and let our Creatine Monohydrate be a simple yet profound addition to your daily routine. Take the next step in your wellness journey and experience the tangible difference that science-backed, clean supplementation can make.

FAQ

Q1: Is a creatine loading phase necessary to see results? A1: While a creatine loading phase (typically 20-25g per day for 5-7 days) can rapidly saturate your muscle creatine stores, it's not strictly necessary. You can achieve similar muscle saturation and benefits by consistently taking a lower maintenance dose of 3-5 grams of Creatine Monohydrate daily. This gradual approach will take longer, usually 3-4 weeks, to reach full saturation, but the long-term results are comparable. Many prefer the gradual method for simplicity and to potentially avoid minor gastrointestinal discomfort sometimes associated with higher loading doses.

Q2: Can I take creatine on rest days, or only on workout days? A2: Yes, it is important to take creatine consistently every day, including on rest days. The goal of creatine supplementation is to maintain saturated creatine stores in your muscles. Taking it on rest days ensures these levels remain elevated, ready to support performance when you do train and aiding in muscle recovery processes. Consistency is more critical than the specific timing on any given day for long-term benefits.

Q3: What should I mix my creatine powder with for the best absorption? A3: To potentially enhance creatine absorption, consider mixing your Creatine Monohydrate with a drink or meal that contains carbohydrates and protein. The insulin response triggered by these macronutrients can help transport creatine into muscle cells more efficiently. Water, juice, a post-workout shake (perhaps with some Collagen Peptides), or even your morning coffee (with our MCT Oil Creamer – 10 oz Tub) are all suitable options, as long as it helps you maintain consistency.

Q4: Is creatine safe for everyone, and are there any side effects to be aware of? A4: Creatine monohydrate is one of the most well-researched and generally safe supplements for healthy individuals when taken at recommended dosages. Most people tolerate it well. Potential minor side effects can include temporary gastrointestinal discomfort or muscle cramping, often linked to insufficient hydration or high loading doses. It’s always advisable to consult a healthcare professional before starting any new supplement, especially if you have pre-existing kidney or liver conditions, are pregnant or breastfeeding, or are taking medications. Our Creatine Monohydrate is third-party tested and NSF for Sport certified, ensuring a clean and high-quality product.