Posted by Yava Labs
If you only ever buy one performance supplement, make it creatine monohydrate. Hundreds of studies back it, it is inexpensive, and it works for strength athletes, team-sport players and anyone chasing a few more reps.
What creatine does
Your muscles store creatine as phosphocreatine, the fastest energy source for short, intense efforts – a heavy set, a sprint, a jump. Supplementing raises those stores by around 20%, which translates into more power, more repetitions and better recovery between sets.
How much to take
3–5 g per day, every day. That is one level scoop of Yava Labs Creatine. A loading phase (20 g a day for 5–7 days) fills your stores faster but is optional – with a steady 5 g you reach the same level in about three to four weeks.
When to take it
Timing matters far less than consistency. Many athletes take it with their post-workout shake because a meal or carbohydrates slightly improve uptake. On rest days, take it with any meal.
Water and weight
Creatine draws water into muscle cells, so drink normally throughout the day and expect to gain 0.5–1.5 kg in the first weeks. That is intramuscular water, not fat – and it is part of why muscles look fuller.
Flavoured or unflavoured?
Our unflavoured creatine disappears into any shake. The flavoured version (Blueberry, Lemon Mojito and more) is perfect on its own in water. Both are pure monohydrate.
Myths you can ignore
- "It damages the kidneys." Not in healthy adults at recommended doses – this is one of the best-studied safety profiles in sports nutrition.
- "You must cycle it." No. Daily, year-round use is the norm.
- "It is only for bodybuilders." Footballers, swimmers, CrossFit athletes and older adults all benefit.
Questions about stacking creatine with protein or pre-workout? Ask our team on WhatsApp.
