The Journal
Blog
Research breakdowns, dosage guides, and wellness insights — all evidence-based.
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.
Can You Take Creatine While Pregnant or Breastfeeding? (2026)
No human trials test creatine supplementation in pregnancy or breastfeeding. Promising early research is not proof. T...
Creatine FAQ: 50+ Common Questions Answered (2026 Evidence-Based Guide)
For nearly everyone: take 3-5g creatine monohydrate daily, any time, with or without food. Effects build over 2-4 weeks.
Creatine for Weight Loss: Does It Help You Lose Fat?
Creatine isn't a fat burner. Its value during a cut is protecting lean muscle and training output while you're in a d...
Can You Put Creatine in Coffee? Hot, Iced & Caffeine Myths
Yes - hot or iced. The caffeine-cancels-creatine worry hasn't held up, and heat doesn't destroy creatine in the time ...
Are Creatine Gummies Effective? What Independent Testing Shows
Gummies can work if they contain the creatine they claim - but testing finds many under-dosed because manufacturing d...