TIFFANY'S TRAINING
STRONG BODY. STRONG MIND. STRONG YOU.
CREATINE:
Small Habit. Strong Results.
Creatine is one of the most researched supplements available. Discover the major creatine benefits — from increased strength and muscle growth to faster recovery and brain health support.
Creatine Monohydrate
WHAT IS CREATINE?
HOW DOES IT WORK?
Replenishes ATP
(your muscles’ primary energy source)
Improves strength, power & performance
Supports muscle growth, recovery & brain health
SCIENCE-BACKED BENEFITS
Consistently shown to improve performance in resistance training, sprinting, and other high-intensity activities.
(Kreider et al., JISSN, 2017)
Enhances training adaptations and lean muscle mass when combined with resistance training.
(Antonio et al., JISSN, 2012)
May improve memory, reasoning, and cognitive function, especially during stress, sleep deprivation, or aging.
(Avgerinos et al., Neuroscience, 2018)
May reduce muscle cell damage and inflammation markers, supporting faster recovery between sessions.
(Candow et al., JISSN, 2008)
Emerging research suggests creatine may support bone density and overall skeletal health.
(Forbes et al., JBMR, 2021)
Extensive research shows creatine monohydrate is safe for long-term use in healthy individuals at recommended doses.
(Poortmans & Francaux, Sports Med., 2007)
HOW TO TAKE IT
- ✅ Take 3–5 grams of creatine monohydrate daily.
- ✅ No need to cycle on or off.
- ✅ Consistency is key—results come over time.
- ✅ Take any time of day. Pairing with a meal or post-workout shake is ideal.
- ✅ Drink plenty of water.
WHO CAN BENEFIT?
- Athletes & strength trainees
- Those looking to build muscle or get stronger
- Individuals wanting to support brain health
- Older adults looking to maintain muscle & function
- Anyone seeking a safe, effective performance edge
THE TAKEAWAY
Creatine is a proven, safe, and incredibly effective supplement that supports strength, muscle growth, recovery, and brain health. A small daily habit with powerful, long-lasting benefits.