Creakic Hardcore Proprietary Blend
Also known as: Creatine Monohydrate, Creatine Phosphate, Creatine Ethyl Ester, Beta-Methyl-Hydroxybutyrate (HMB), Creatine
Overview
Creatine is a naturally occurring compound primarily found in muscle tissue, synthesized from amino acids in the liver, kidneys, and pancreas. It is also sourced from dietary items such as red meat, fish, and eggs. Creatine supplementation, widely adopted in the athletic community, is particularly effective in enhancing performance in high-intensity and short-duration sports activities like sprinting and weight lifting. By increasing phosphocreatine levels in muscle, it plays a key role in the ATP regeneration process, providing quick bursts of energy necessary for intense physical exertion. Numerous randomized controlled trials and systematic reviews over the last 25 years have consistently shown the benefits of creatine in improving muscle strength and hypertrophy, especially when combined with resistance training, making it one of the most researched and effective sports supplements available.
Benefits
Creatine supplementation yields several significant benefits, with strong evidence supporting its ability to increase muscle strength and endurance during resistance training. Meta-analyses indicate that those using creatine showcase greater strength gains relative to placebo groups. Creatine has also been shown to promote muscle hypertrophy, reflected in increased muscle thickness. Secondary benefits include potential cognitive improvements under stress and a reduction in muscle soreness and damage after intense workouts. Younger individuals tend to show more pronounced effects, notably after consistent use over a period of 4-6 weeks. Overall, creatine is especially beneficial for athletes involved in explosive sports and strength training.
How it works
Creatine acts primarily by enhancing the muscle's ability to regenerate ATP (adenosine triphosphate), the primary energy carrier within muscle cells. It does this by elevating phosphocreatine levels, which facilitates rapid ATP replenishment during high-intensity exercises. This increased energy availability enables athletes to perform more repetitions or lift heavier weights during training sessions, thereby enhancing overall performance in resistance training and explosive activities.
Side effects
Creatine is generally regarded as safe for healthy individuals when following recommended dosages. The prevalence of common side effects (>5%) has not been reliably documented. Less frequent side effects, occurring in about 1-5% of users, may include gastrointestinal discomfort, muscle cramps, or weight gain due to water retention. Rarely, significant adverse effects occurred in clinical trials (less than 1%). No major drug interactions have been reported, though individuals with pre-existing kidney conditions should seek medical advice before using creatine. Adhering to proper hydration practices is essential to maintain safety and efficacy during creatine supplementation.
Dosage
The standard dosage for creatine supplementation is a minimum of 3-5 grams per day. A common approach includes an initial loading phase of 20 grams per day for the first 5 days to quickly saturate muscle creatine stores, followed by a maintenance dose of 3-5 grams daily. Creatine can be taken at any time; however, post-workout consumption is often recommended to enhance recovery benefits. While higher doses (over 5 grams daily) have not been extensively studied for safety, they are typically considered unnecessary. Adequate hydration is critical for optimizing the absorption and effectiveness of creatine.
FAQs
Is creatine safe for healthy individuals?
Yes, creatine is considered safe for healthy individuals when used as directed. Concerns regarding renal function are unsupported by current evidence.
When should I take creatine?
Creatine can be taken at any time, though post-workout is commonly recommended to support muscle recovery.
What results can I expect from creatine supplementation?
Expect improvements in muscle strength, endurance, and hypertrophy, especially alongside resistance training.
Does creatine improve endurance performance?
Creatine does not directly enhance endurance but significantly boosts strength and power, indirectly benefiting athletic performance.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036100/ – This systematic review evaluates the efficacy of creatine supplementation in high-intensity training. The evidence supports the significant effects of creatine on muscle strength and hypertrophy and provides recommendations for dosage and cycling.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115640/ – A meta-analysis that explores the impact of creatine on exercise performance, concluding that creatine supplementation leads to significant gains in strength and muscle size, particularly in conjunction with resistance training.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7877183/ – This study assesses safety and efficacy profiles of creatine. Results demonstrate that creatine is generally well-tolerated when dosages are adhered to, with limited side effects and benefits to athletic performance.
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