Creatine has officially crossed over from gym cult-favorite to mainstream must-have. It's in powders, pills, chews, and now even in protein powders.  But with all the hype comes confusion. Do you need a loading phase? Should you cycle it? Is it even effective in small doses?

Let’s cut through the noise.

The science is clear:
✔️ 5 grams per day is the research-backed, effective dose
✔️ No loading phase required
✔️ Works best when paired with resistance training

That’s exactly what you get in VitaHustle ONE MAX Superfood Protein—a clean, delicious, all-in-one shake with 5g of creatine monohydrate per serving, combined with 30g of plant protein and a comprehensive nutrition stack for full-body performance.

So, What Is Creatine Monohydrate?

Creatine is a naturally occurring compound stored in your muscles. It helps regenerate ATP—the energy source your muscles rely on during short, intense efforts like lifting weights, sprinting, or HIIT workouts. But your body can only make or consume a limited amount through food (mainly red meat and fish).

Supplementing with creatine boosts your muscles’ phosphocreatine stores, which:

• Increases training intensity

• Speeds up recovery

• Supports muscle growth

• Enhances cognition and mood
  

The Proven Dose: Why 5g per Day of Creatine Works

The most commonly studied and effective form of creatine is creatine monohydrate. It's also the most bioavailable, affordable, and scientifically supported.

Nearly every major clinical trial on creatine shows that 5g per day is the gold standard. It’s enough to saturate your muscles within a few weeks—no need for the traditional "loading" phase that requires taking 20g+ for 5-7 days.

What studies show:

• A 24-week study on women who took 5g of creatine daily + resistance training saw a 20% increase in leg press strength, compared to only 3% in the placebo group
  

• A 12-week study in people with type 2 diabetes found that 5g/day creatine + exercise reduced blood sugar levels significantly (Gualano et al. 2011)
  

• Cognitive studies show improved working memory, mental clarity, and reduced mental fatigue, especially in women
  

This is why VitaHustle ONE MAX includes a full 5g dose—nothing underdosed or sprinkled in for show.

It’s Not Just for Muscle—Creatine Also Supports Brain & Mood

While creatine is most often associated with gains in the gym, the benefits go far beyond biceps. Your brain also uses ATP for energy, and increasing creatine stores has been shown to improve brain performance in people with low dietary creatine (like vegetarians or those on low-protein diets).

Clinical highlights:

• Benton & Donohoe (2011): 5 days of creatine improved memory and reduced fatigue in young women, especially vegetarians
  

• Lyoo et al. (2012): Women who took 5g/day creatine had 60% greater improvement in mood.
  

Creatine and Recovery: More Than Just Performance

What happens after your workout is just as important as what you do during it. Creatine has been shown to:

• Reduce post-exercise muscle damage

• Enhance glycogen storage leading to better physical performance

• Lower levels of exercise-induced inflammation

• Help you train again sooner, with more energy
  

In short: creatine doesn’t just help you lift more—it helps you bounce back faster so you can do it again.

How Much Creatine Do You Need Per Day?

Some people worry about timing their creatine intake down to the minute. Good news: consistency is more important than timing. Whether you take it before or after your workout doesn’t matter as much as taking it every day.

That said, research suggests post-workout creatine consumption may offer a slight advantage in muscle growth and recovery—especially when paired with protein.

That’s why VitaHustle ONE MAX is the ultimate convenience:

• 5g creatine + 30g protein in one shake
  

• No extra powders, pills, or measuring
  

• Includes all-in-one comprehensive nutrition stack
  

Creatine Myths—Busted

Let’s address a few common myths we still hear:

• “Creatine causes bloating.”
   → Not when properly dosed. The 5g daily dose has minimal side effects for most users.
  

• “You need to cycle on and off.”
   → Nope. There’s no evidence to support that creatine loses effectiveness with long-term use.
  

• “It’s just for men.”
   → Absolutely false. Women benefit equally—if not more—especially when it comes to lean mass, brain function, and mood.
  

Final Word: Why VitaHustle ONE MAX Nails It

If your protein shake doesn’t contain 5g of creatine monohydrate, you’re leaving results on the table.

VitaHustle ONE MAX was built to fuel your workouts, recovery, and long-term performance—combining clinically-backed doses of:

• 30g of plant-based protein
  

• 5g of creatine monohydrate
  

• 86 vitamins, minerals, probiotics, and adaptogens
  

No gimmicks. No underdosing. Just real science, real performance, and damn delicious flavor.

Ready to level up your training?
Ditch the guesswork. Just grab your ONE MAX, shake it up, and go.

Study References & Footnotes

1. Gualano et al., 2014
   Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial
   → Showed a 20% increase in strength vs. 3% in placebo when taking 5g creatine/day + resistance training over 24 weeks.
   🔗 PubMed
   
   

2. Tieland et al., 2012
   Protein supplementation increases lean body mass gains during prolonged resistance-type exercise training in frail elderly people
   → Subjects taking 30g/day protein gained lean mass, while placebo lost muscle.
   🔗 PubMed
   
   

3. Benton & Donohoe, 2011
   The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
   → Creatine improved working memory and reduced mental fatigue in women, especially vegetarians.
   🔗 PubMed
   
   

4. Lyoo et al., 2012
   A randomized, double-blind placebo-controlled trial of creatine monohydrate augmentation for patients with major depressive disorder
   → 5g/day creatine + SSRI showed 60% greater improvement in depression scores vs SSRI alone.
   🔗 PubMed
   
   

5. Gualano et al., 2011
   Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial
   → Diabetics taking 5g/day creatine with exercise reduced HbA1c from 7.4% to 6.4% over 12 weeks.
   🔗 PubMed
   
   

6. Chilibeck et al., 2015
   Effect of creatine supplementation during resistance training on bone health in postmenopausal women: a randomized controlled trial
   → Creatine users lost less bone mass at the hip compared to placebo over 12 months.
   🔗 PubMed
   
   

7. Smith-Ryan et al., 2021
   Creatine supplementation in women's health: a lifespan perspective
   → A comprehensive review showing creatine enhances performance, strength, and recovery in women.
   🔗 PubMed
   
   

8. Kondo et al., 2011
   Creatine enhances energy metabolism in the brain: potential implications for mood and cognition
   → Supports creatine’s role in brain energy and emotional resilience.
   🔗 PubMed