**Creatine Monohydrate** at 5g per serving — the gold-standard dose backed by hundreds of trials for strength, power, and high-intensity performance. You're getting the full maintenance dose (3–5g/day) in a single scoop, so there's no guesswork on whether you're taking enough for training benefits.

Beyond muscle, creatine has emerging research for cognitive performance and brain energy metabolism, though most brain-focused studies use higher doses around 10g/day. At 5g, you're well-covered for exercise performance but would need to double your serving if cognitive support is your primary goal.

The powder format keeps things simple — no capsule burden, nothing else in the formula, and 90 servings means a full three-month supply at the recommended dose.