Is creatine monohydrate good for you?

Yes, creatine monohydrate is considered safe and effective for most healthy adults when taken at recommended doses. It supports muscle growth, strength, recovery, and even cognitive health. Research indicates that it is one of the most studied and reliable supplements available; however, individuals with kidney issues or other medical conditions should consult a healthcare provider before use.

How should I take creatine monohydrate?

You can either take 3-5 grams daily from the beginning, or start with a loading phase of 20 grams per day (split into 4 doses) for 5-7 days, then maintain with 3-5 grams daily. Take it with carbs to improve absorption.

Are there any side effects of creatine monohydrate supplements?

Common side effects of creatine monohydrate include stomach cramps, diarrhea, and weight gain. Consult with a healthcare provider if you have kidney issues or are pregnant/nursing.

Is creatine monohydrate safe?

Yes, creatine Yes, creatine is generally safe for most people when taken at recommended doses. Always consult with a healthcare provider before starting any new supplement. is generally safe for most people when taken at recommended doses. Always consult with a healthcare provider before starting any new supplement.

Athletic Performance

Athletic performance is about more than just talent, it’s built through smart training, recovery, nutrition, and mental preparation.

Whether you’re chasing a personal best, improving game-day performance, or staying durable throughout a long season, optimizing performance means aligning every aspect of your lifestyle for peak output.

In this section, you’ll find strategies I’ve used throughout my professional basketball career, backed by research and tested in real-world competition.

Topics include explosive strength development, mobility for speed, recovery tools, mindset, and nutrition techniques designed to help you perform at your highest level.