Encyclopedia
100 entries on creatine supplementation. Every claim cited from peer-reviewed sources.
How creatine works at the molecular level. ATP resynthesis, phosphocreatine, cell volumization, and more.
Evidence-based loading, maintenance, and timing protocols from peer-reviewed research.
Sport-by-sport creatine application guides based on energy system demands.
Clinical evidence on kidneys, liver, hair, dehydration, and long-term safety.
Head-to-head evidence: creatine vs protein, BCAAs, beta-alanine, and more.
Third-party testing, purity standards, and which forms actually work.
Featured Articles
Creatine and ATP Resynthesis: The 10-Second Energy Window
Quantitative analysis of creatine's role in ATP resynthesis: turnover rates, phosphocreatine contribution during maximal effort, the 10-second window,...
Science & MechanismsCreatine and Brain Function: The Cognitive Benefits of Supplementation
Review of creatine's effects on brain function and cognition. Evidence on cognitive performance under stress and sleep deprivation, neuroprotective...
Science & MechanismsCreatine and Cell Volumization: The Water Retention Question Explained
Scientific explanation of creatine-induced cell volumization. Covers intracellular vs extracellular water distribution, osmotic mechanisms, cell swelling as...
Dosing ProtocolsCreatine Absorption: Does Taking It with Carbs or Protein Help?
Research analysis of creatine co-ingestion with carbohydrates and protein. Examines insulin-mediated uptake mechanisms, the Green et al. carbohydrate...
Dosing ProtocolsCreatine and Caffeine: Does Caffeine Block Creatine Absorption?
Examining the 1996 Vandenberghe study that sparked the creatine-caffeine debate, subsequent research, mechanism analysis, and practical recommendations...
Dosing ProtocolsCreatine Cycling: Is There Any Reason to Cycle On and Off?
Evidence-based analysis of creatine cycling. Examines creatine transporter downregulation concerns, washout study data, continuous vs cycling protocols, and...
Sport ApplicationsCreatine for Basketball: Jump Performance, Sprint Recovery, Game Intensity
Research-backed analysis of creatine supplementation for basketball players. Data on vertical jump performance, repeated sprint recovery, game-intensity...
Sport ApplicationsCreatine for Bodybuilding: Hypertrophy, Volume Tolerance, and Cut vs Bulk
Evidence-based analysis of creatine supplementation for bodybuilding. Research on muscle hypertrophy, training volume tolerance, and how to manage creatine...
Sport ApplicationsCreatine for Boxing: Punch Power, Round Recovery, and Weight Class Concerns
Evidence-based analysis of creatine supplementation for boxing performance. Research on punch power, recovery between rounds, repeated high-intensity...
Safety & Concerns12 Creatine Myths Debunked by Peer-Reviewed Research
12 common creatine myths debunked with citations from peer-reviewed research. Kidney damage, hair loss, dehydration, steroid claims, and more addressed with...
Safety & ConcernsCreatine and Bloating: Water Retention vs. Gastrointestinal Issues
Distinguishing between creatine-related water retention and GI discomfort. Evidence on intracellular water retention, dosing strategies, and minimizing...
Safety & ConcernsCreatine and Blood Sugar: Research in Type 2 Diabetes
Research evidence on creatine supplementation and glycemic control. Studies in type 2 diabetic patients show potential benefits for blood sugar management...
Supplement ComparisonsCreatine Stacking: Evidence-Based Supplement Combinations
Which supplements can you stack with creatine? An evidence-based guide to creatine stacking with protein, beta-alanine, caffeine, citrulline, HMB, and more....
Supplement ComparisonsCreatine vs. Ashwagandha: Performance Enhancement Mechanisms Compared
Evidence-based comparison of creatine monohydrate and ashwagandha (Withania somnifera) for exercise performance. One has 500+ studies, the other is gaining...
Supplement ComparisonsCreatine vs. BCAAs: Which Actually Has Evidence?
A critical evidence-based comparison of creatine and branched-chain amino acids (BCAAs). One has hundreds of studies supporting its efficacy. The other has...
Product QualityBest Creatine for Beginners: What to Look for (and What to Avoid)
An evidence-based guide for first-time creatine buyers. What form to choose, what dose the research supports, which certifications matter, and common...
Product QualityBuffered Creatine (Kre-Alkalyn) vs. Monohydrate: The pH Claim
Examining the claims that buffered creatine (Kre-Alkalyn) resists stomach acid degradation better than monohydrate. What does the Jagim et al. 2012 study...
Product QualityCreapure vs. Generic Creatine: Is the Premium Worth It?
Comparing Creapure brand creatine monohydrate from AlzChem to generic alternatives. Manufacturing differences, purity testing, contaminant levels, and...