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Creatine
The Most Proven Supplement
in History.
700+ peer-reviewed studies. Proven to increase strength, power, and lean muscle mass. Xwerks offers two formats — pure creatine monohydrate powder (Lift) and creatine gummies (Build). Same molecule, your preferred format.
5g
Per Serving
700+
Studies
0
Fillers
2
Formats
The Science
Why Creatine Monohydrate Works
01
Increased Strength & Power
Creatine increases phosphocreatine stores, enabling faster ATP regeneration during high-intensity exercise. Research shows 5–10% strength increases within weeks of supplementation.
02
More Lean Muscle Mass
By enabling higher training volume and intensity, creatine helps you build more lean muscle over time. Meta-analyses show 2–4 lbs of additional lean mass over 4–12 weeks vs. placebo.
03
Cognitive Benefits
Emerging research shows creatine supports brain energy metabolism. Studies link supplementation to improved short-term memory, processing speed, and reduced mental fatigue.
04
Faster Recovery
Creatine reduces muscle cell damage and inflammation post-exercise, accelerating recovery between sessions and allowing higher training frequency.
05
Zero Calories
Lift is pure creatine monohydrate with zero calories, zero carbs, zero sugar. Build gummies add minimal calories (~20 per serving) for the gummy format.
06
Proven Safe
30+ years of research with no adverse effects in healthy adults. Does not cause kidney damage, does not cause dehydration, is not a steroid. Approved by virtually all sports organizations.
Choose Your Format
Lift (Powder) vs. Build (Gummies)
Lift — Powder
Creatine5g monohydrate
FormatUnflavored powder
Calories0
Servings80
Price$49 ($0.61/serving)
Best ForMax servings, zero cal
Build — Gummies
Creatine5g monohydrate
FormatNaturally flavored gummies
Calories~20
Servings30
Price$39 ($1.30/serving)
Best ForConvenience, travel, taste
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Xwerks Creatine
The Research
Creatine Monohydrate: What 700+ Studies Say
Creatine monohydrate is the single most researched sports supplement in history. Over 700 peer-reviewed studies have examined its effects on strength, power, body composition, and cognitive function. The consensus across the scientific literature is clear: creatine monohydrate supplementation at 3–5g per day reliably increases phosphocreatine stores in skeletal muscle, improving high-intensity exercise performance.
A landmark meta-analysis of 22 studies found that creatine supplementation increased maximal strength by an average of 8% and power output by 14% compared to placebo. These improvements translate directly to more productive training sessions — more reps at higher weights — which drives greater muscle and strength adaptations over time.
Despite persistent myths, creatine monohydrate has been repeatedly shown to be safe in healthy adults. It does not cause kidney damage, does not cause dehydration, and is not a steroid. The International Society of Sports Nutrition, the American College of Sports Medicine, and the National Strength and Conditioning Association all support its use for improving exercise performance.
Evidence-Based Benefits of Creatine
- Strength: +8% average increase — across 22 studies measuring maximal strength in resistance-trained individuals
- Power: +14% average increase — in high-intensity, short-duration activities like sprinting and weightlifting
- Lean mass: +2–4 lbs in 4–12 weeks — driven by increased training volume and cellular hydration
- Recovery: reduced muscle damage markers — lower CK and LDH levels post-exercise in supplemented groups
- Cognitive function: improved under stress — emerging evidence for brain energy support, particularly during sleep deprivation and mental fatigue
- Monohydrate outperforms all other forms — HCL, ethyl ester, buffered, and liquid forms have not been shown to be superior despite higher prices
Questions?
Creatine FAQ
Common questions about creatine supplementation.
5g per day — the dose used in most clinical research and provided in every serving of both Lift and Build. Loading phases (20g/day for 5–7 days) are optional. They saturate muscles faster but 5g/day reaches the same saturation within 3–4 weeks.
Timing doesn't matter significantly. Take it whenever is most convenient — morning, pre-workout, post-workout, or before bed. Consistency is what matters, not timing. Just take 5g every day.
Creatine draws water into muscle cells (intracellular hydration), which is part of how it works. This is different from subcutaneous water retention (bloating). Most people don't experience visible bloating at 5g/day. Loading doses (20g/day) are more likely to cause temporary GI discomfort.
Yes. Creatine has been studied for 30+ years with no evidence of kidney damage in healthy adults. Creatine does increase creatinine levels (a kidney marker), which can be misinterpreted in blood tests, but elevated creatinine from supplementation is not indicative of kidney damage. Consult your physician if you have pre-existing kidney conditions.
No. There is no evidence that cycling is necessary or beneficial. Your body doesn't build tolerance to creatine. Take it daily, continuously, for ongoing benefits.
Both deliver 5g of creatine monohydrate. Lift (powder) is the best value at $0.61/serving with 80 servings and zero calories. Build (gummies) is ideal if you want convenience, travel-friendliness, and great taste at $1.30/serving. Same creatine, different delivery.
700+ studies.
One clear choice.
One clear choice.
Pure creatine monohydrate. No fillers, no artificial ingredients, no BS. Powder or gummies — you choose the format.
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