All science
Morning · 0-2 hours after waking
Take 3g-5g creatine
+10 points
How to do it
Take 3-5g of creatine monohydrate supplement with water or in a shake 0-2 hours after waking.
Why important
Creatine boosts muscle energy, strength, and brain health, improving performance and glucose metabolism. Taken in the morning to support daily energy and cognitive function.
Detailed science
Creatine acts as an energy buffer, reducing oxidative stress and inflammation. Studies show it enhances the muscle-brain axis, improves mood in sleep-deprived states, and supports brain function. It increases strength and aids neurological conditions.