Creatine Monohydrate & Ergogenic Supplement Science Guide

Creatine Monohydrate Mechanics

Creatine monohydrate increases intramuscular phosphocreatine stores, enabling rapid ATP resynthesis during short bursts of high-intensity resistance training. Daily supplementation at 3–5g increases muscle cell hydration, strength output, and lean mass over time.

Pre-Workout Ergogenic Aids

Citrulline Malate (6–8g) boosts nitric oxide synthesis for enhanced vasodilation and hyperemia, while Caffeine Anhydrous (3–6mg/kg) reduces rate of perceived exertion (RPE) and enhances neuromuscular force production.