Creatine 5 g by Thorne

If you’re seeking creatine monohydrate to add reps, sprint power, and lean mass, a daily 5 g scoop is the sweet spot. It’s most useful for strength and HIIT athletes, adults over 40 starting or advancing resistance training, and vegetarians or vegans who eat little or no meat. Expect better training density within 2–4 weeks, with visible muscle gains over 8–12 weeks when you lift consistently. Pure endurance athletes often don’t see much benefit, and the small water-weight increase can be a drawback for weight-class sports.

Creatine monohydrate raises phosphocreatine in muscle and brain, which quickly recycles ATP (the energy currency for short, intense efforts). That extra energy buffer lets you squeeze out more seconds at peak effort and a few more reps before fatigue. The monohydrate form is the best-studied and reliably raises tissue stores; newer forms haven’t beaten it in head-to-head trials. As cells store more creatine, they pull in water, so body weight often nudges up 1–2 pounds while muscles look and feel fuller.

Thorne’s unflavored powder delivers 5 g per scoop. Take once daily, with or without food, mixed in 8+ ounces of water or a shake. Timing is flexible; many take it after training with protein or carbs to piggyback on insulin-driven uptake. You can “load” (20 g/day split into 4 doses for 5–7 days) to feel it sooner, then maintain at 3–5 g/day, or simply take 3–5 g daily and reach full effect in 3–4 weeks. Stay hydrated, especially in hot training.

Creatine can raise Creatinine on a basic panel, which can make eGFR (estimated kidney filtration) look lower without true kidney harm; Cystatin C is a useful cross-check. Skip or get medical clearance if you have known kidney disease. Use caution with dehydration-prone combos like high-dose diuretics, or with kidney-stressing drugs such as cyclosporine or aminoglycoside antibiotics. Caffeine near max doses may blunt performance benefits for some; if you’re sensitive, separate them by a few hours. Pregnancy: data are limited—avoid unless your clinician advises otherwise.