Creatine Monohydrate
The reference-standard creatine form for saturation, repeat high-intensity output, and strength development.
Evidence file
Mechanism, dose, form, limitations, related products, and PubMed-supported references are reviewed before this ingredient is used in stronger product copy.
Evidence summary.
- Mechanism
- Creatine increases intramuscular creatine availability, supporting phosphocreatine resynthesis during repeated high-intensity efforts.
- Human Evidence
- Creatine monohydrate has one of the strongest evidence bases in sports nutrition, including position-stand support for strength and high-intensity exercise performance.
- Dosing Context
- Common evidence-based use centers on daily saturation, often 3 to 5 g per day after any loading phase.
- Form Standard
- Monohydrate remains the default because alternative creatine forms have not displaced it on evidence, cost, or practicality.
- Limitations
- Creatine supports training capacity; it does not replace progressive overload, protein, calories, or sleep.
Related protocols
Product context.
Ignite
Ignite is the WRAITH pre-workout: pump, energy, focus, and intensity. Most of the formula is mechanism-clean. Beta-alanine is retained with an honest caveat: its true ergogenic mechanism is chronic saturation, not one-scoop magic.
ProductBaseline
Baseline is not a pre-workout. It is a daily saturation stack built around phosphocreatine availability, intracellular osmolyte support, carnosine elevation, and recovery-phase polyphenols.
ScienceEvidence Standard
Review how WRAITH separates human evidence, mechanism, dose, form, and limitations.