Creatine Monohydrate

Five grams daily. The most researched performance compound that exists.

The science

Creatine monohydrate is the most thoroughly researched performance supplement that exists. Hundreds of peer-reviewed trials show consistent improvements in strength, power output, and high-intensity exercise capacity at 3–5g daily. The mechanism is simple: creatine increases phosphocreatine stores in muscle, accelerating ATP regeneration — the fuel for explosive effort.

More recent research extends the evidence to cognitive performance, particularly under sleep deprivation or sustained mental load. There are no credible safety concerns at standard doses after decades of study. The research is as settled as it gets.

How to take it

1 scoop (5g) daily. Timing doesn’t matter — consistency does. Mix into water, a protein shake, or whatever you’re already drinking. If you want to accelerate saturation, load with 20g daily (split into 4 doses) for 5–7 days; otherwise 5g daily reaches full saturation within 3–4 weeks.

What’s inside

Every batch independently tested. Scan the QR code on your label to view the Certificate of Analysis for your exact batch.
Serving size: 1 scoop (5g) | 50 servings | Creatine Monohydrate: 5,000mg
No fillers. No additives. 100% pure creatine monohydrate. Gluten-free. Vegan.

Common questions

What does creatine actually do?
It increases your muscles’ phosphocreatine stores. Phosphocreatine is used to rapidly regenerate ATP — the primary fuel for short, high-intensity effort. More available creatine means more reps, more power, and faster recovery between sets. The effect is measurable and well-replicated across hundreds of trials.

Do I need to load?
No. A loading phase (20g for 5–7 days) saturates muscle stores in about a week. Taking 5g daily without loading reaches the same saturation in 3–4 weeks. Both protocols work — loading just gets you there faster.

Is long-term creatine use safe?
Yes. Creatine is one of the most safety-tested supplements in existence. Years of continuous use across multiple studies have shown no adverse effects on kidney or liver function in healthy people. The kidney damage myth is not supported by clinical evidence.

Will it cause water retention or bloating?
Creatine draws water into muscle cells — intracellular, not subcutaneous. This is part of how it works. You may see a small scale increase (1–2kg) from intramuscular water storage. This is not the same as bloating and contributes to a fuller muscle appearance.

What’s the purity of Proco Creatine?
Pharmaceutical-grade, independently tested for purity, potency, and heavy metal content. Scan the QR code on your label to view the Certificate of Analysis for your batch.