Creatine monohydrate
A daily 3–5 g supplement with strong evidence for strength, power, and lean mass.
Targets: Muscle & strength
Creatine monohydrate is one of the most-studied, best-evidenced supplements: a daily 3–5 g dose raises muscle phosphocreatine, supporting strength, power output, and lean mass when paired with training (with emerging evidence for cognition). No loading phase is needed — consistency matters more than timing — and it’s tasteless, so it stirs into the shake without changing the flavor.
Sources: 34
In the recipe
- optional 3–5 g Boost shelf Savory Green Morning Shake