Creatine 101: What It Is and What It Actually Does

Creatine helps muscles replenish energy for short, intense efforts. Here’s what to know before choosing a formula.

What does creatine do?

Your body makes creatine and stores most of it in muscle. Supplementing with creatine monohydrate can support strength and power during repeated, high-intensity exercise, such as lifting or sprinting.* It works alongside consistent training.

Creatine is not a stimulant. Research evaluates performance over time, rather than an immediate feeling. Individual responses vary, and it does not replace training, food or sleep.

Two formulas. The same amount of creatine.

Both Charlie’s formulas provide 5 g creatine monohydrate per serving. Charlie’s Creatine is unflavored and contains only creatine monohydrate. Creatine + Hydration adds sodium, potassium and magnesium in a lemon-flavored formula.

Electrolytes are a separate reason to choose a combined formula. Their presence does not establish that its creatine works better.

What should I expect?

The research concerns repeated use over time. Your training, diet and starting muscle creatine stores can affect your response. Early changes in body weight can include water retained with creatine; they do not necessarily represent body-fat gain.

How do I use it?

Follow the label on the product you choose. Charlie’s Creatine and Hydration have different mixing and use directions. Read the directions for each formula before starting.

General creatine research includes approaches with and without an initial loading phase. Those research protocols are background information, not instructions to increase servings of an electrolyte formula.

Which one should I choose?

Choose Creatine if you want a one-ingredient, unflavored option. Consider Hydration if you intentionally want added electrolytes and lemon flavor. Its 1,000 mg sodium per serving is an important part of that decision.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.