The Journal
Blog
Research breakdowns, dosage guides, and wellness insights — all evidence-based.
Creatine vs Protein: Do You Need Both? (2026)
Creatine vs protein in 2026: what each one actually does, whether you can take them together, how to mix creatine int...
How to Use Creatine: A Complete Beginner's Guide (2026)
Mix 3 to 5 grams of creatine monohydrate into any liquid, take it once daily including rest days, and skip the loadin...
7 Best Creatine Gummies in 2026 (and Why Powder Still Wins)
The best creatine gummies deliver a full 5g of monohydrate with third-party testing. But independent labs found nearl...
Does Creatine Cause Acne? What the Evidence Actually Shows (2026)
No published study has ever directly linked creatine to acne. The worry traces to one small 2009 hormone trial, while...
What Is Micronized Creatine? Is It Better Than Regular?
Micronized creatine is monohydrate ground into smaller particles - mixes easier, same molecule, same results. A textu...
What Foods Have Creatine? Top Dietary Sources Ranked
Creatine is found almost only in animal foods - red meat and fish lead. A pound of beef or salmon has ~1-2g. Plants h...
How Much Water Should You Drink With Creatine?
Mix each 3-5g dose in 8-12oz of liquid and hit your normal daily water target. Creatine doesn't dehydrate you.
Does Creatine Expire? Shelf Life, Storage & Safety
Dry creatine powder stays potent for years - testing showed no real degradation even at 104F for 3+ years. Keep it dry.
Creatine While Pregnant or Breastfeeding: What the Evidence Actually Says
No human trials test creatine supplementation in pregnancy or breastfeeding. Promising early research is not proof. T...