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What is Creatine?
Creatine is a naturally occurring compound found in small amounts in certain foods and is also synthesized in the liver, kidneys, and pancreas. It plays an essential role in producing energy during high-intensity, short-duration activities like weightlifting or sprinting.
- Found naturally in foods like red meat and fish
- Synthesized in the liver, kidneys, and pancreas
- Crucial for high-intensity activities
What is Creatine Monohydrate?
Creatine monohydrate is the most common form of creatine supplement. It's a combination of creatine and a molecule of water, offering a pure and effective way for athletes and fitness enthusiasts to increase their creatine levels.
- Most researched form of creatine
- High bioavailability
- Pure and efficient for supplementation
What are Creatine Side Effects?
While creatine is generally safe for most people, some may experience side effects. These can include muscle cramps, nausea, dehydration, and digestive issues. However, these side effects are rare and often mild.
- Muscle cramps
- Nausea and digestive issues
- Potential for dehydration
What Does Creatine Do?
Creatine helps replenish adenosine triphosphate (ATP), which fuels muscle contractions. This allows athletes to perform at higher intensities for longer durations, leading to better workouts and improved performance.
- Replenishes ATP levels
- Boosts workout intensity and duration
- Improves athletic performance
How Much Creatine Should a Person Take?
A common dosing regimen is a loading phase of 20 grams per day (split into 4 doses) for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, the loading phase isn't strictly necessary. Consulting with a healthcare professional is advised before starting supplementation.
- Loading phase: 20 grams/day for 5-7 days
- Maintenance phase: 3-5 grams/day
- Consultation advised before starting
How Well Studied is Creatine?
Creatine is one of the most researched supplements in the sports nutrition industry. Numerous studies have proven its effectiveness in increasing muscle mass, strength, and athletic performance.
- Numerous scientific studies
- Proven benefits for muscle mass and strength
- Established safety profile
Does Creatine Cause Hair Loss?
There's no conclusive evidence linking creatine supplementation directly to hair loss. While a single study suggested a potential connection between creatine and an increase in DHT (a hormone linked with male pattern baldness), further research is needed.
- No direct evidence
- Single study linking to DHT increase
- More research required
Does Creatine Increase Libido?
Currently, there's no scientific evidence to suggest that creatine directly affects libido. Creatine's primary role is in energy production and muscle performance.
- No direct evidence
- Primary role: energy production
- Focus on athletic benefits
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