Creatine
The most studied supplement in sports nutrition. 3–5g a day, every day — that’s the whole trick.
Creatine, honestly
Creatine monohydrate is the most studied supplement in sports nutrition, with hundreds of human trials behind it. It helps you produce force for a few more reps, which over months means more total work and more muscle. It is also one of the cheapest things on our shelf. If you buy one supplement, buy this one.
Monohydrate vs. HCL vs. gummies
Monohydrate
The one all the research is on. 3 to 5 grams a day. Cheapest per serving and nothing outperforms it. "Creapure" on the label just means a specific German-made monohydrate with tight purity testing — good, but not a different molecule.
HCL
Creatine bonded to hydrochloride, so it dissolves more easily. The real argument for it is comfort: if monohydrate gives you stomach upset or you hate the grit, HCL fixes that. It is not stronger, and the smaller doses on the label reflect solubility, not potency.
Gummies and chews
Convenience, and honestly the reason a lot of people finally stay consistent. Check the label math — you need enough gummies to reach 3 to 5 grams, and some brands make that six or eight pieces. Cost per gram is higher than a tub.
Do you need to load?
No. Loading — 20g a day split into four doses for five to seven days — saturates your muscles in about a week instead of about a month. It works, and it also causes most of the stomach complaints people blame on creatine. Taking 5g a day from the start gets you to the same place by week four.
Water, weight, and the myths
- The 2 to 4 pounds you gain early is water inside the muscle, not fat, and it is part of how creatine works.
- It does not damage healthy kidneys. That claim comes from creatinine readings on blood work, which run slightly high on creatine — tell your doctor you take it before a panel.
- It does not cause hair loss. One small 2009 rugby study moved a hormone marker; no study since has shown hair loss.
- You do not need to cycle it, and you do not need to take it with sugar.
When to take it
Whenever you will actually remember. Daily consistency is the entire protocol — muscle saturation is what matters, not timing around a workout. Rest days included.
On the shelf in McFarland
We keep monohydrate tubs, HCL capsules, creatine-plus-hydration blends and gummies. See the brands we carry or call (661) 428-4801 for today's price and what is in stock.