Creatine monohydrate: the most studied supplement and the myths around it
Creatine is the #1 supplement by volume of quality research — and one of the most myth-ridden. Let's set the record straight using the ISSN position stand.
How creatine works
Creatine increases muscle phosphocreatine stores — 'fast' energy for short, powerful efforts. The ISSN position stand calls creatine monohydrate the most effective supplement for increasing strength and muscle mass [1].
Dosing made simple
A simple scheme works: 3–5 g of creatine monohydrate daily, consistently, without a mandatory 'loading' phase. The effect is cumulative — consistency matters more than timing.
Myths: kidneys, 'water' and 'chemistry'
ISSN reviews confirm creatine's safety for healthy people with long-term use [1]. Creatine occurs naturally in meat and fish — it's not a 'steroid'. The small water retention happens inside the muscle and is not 'bloating'.
MY4 SPORT POWER — strength every day
MY4 SPORT POWER is creatine monohydrate with cordyceps in a convenient, sugar-free stick. One stick daily — a simple habit for strength progress without tubs of powder.
Power
Everything from this article — in one stick.
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References
- [1]Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
- [2]Hirsch KR, et al. Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation. J Diet Suppl. 2017;14(1):42–53.
This material is informational and not medical advice. MY4 products are dietary supplements, not medicines. Consult a specialist before use; do not exceed the recommended dose.
