GHOST ® CREATINE | UNFLAVORED Review

This product gives 5.1 grams of creatine monohydrate a day, above the 3 grams that worked in studies. Strong evidence shows creatine adds muscle when taken with strength training. A pooled analysis of 61 trials found it added about 1.39 kilograms of lean mass compared with placebo, in both beginners and experienced lifters ^[1]. A larger analysis of 143 trials found about 0.82 kilograms more lean mass and slightly less body fat, with bigger effects alongside strength training ^[2]. In twelve trials of adults under 50 who lifted weights, creatine added about 1.14 kilograms of lean mass and cut fat mass compared with training alone ^[3]. In 509 adults under 50, creatine with training raised upper-body strength by 4.4 kilograms and lower-body strength by 11.4 kilograms more than placebo ^[4]. In 608 postmenopausal women it added lean mass and leg-press strength, mainly at 5 grams or more per day ^[5]. Older adults doing strength training also gained more lean tissue and strength than with placebo ^[6]. Not every trial agreed: in 200 frail older adults creatine added no benefit, and courses of about a week or less showed little effect. Animal and cell studies are never counted.

Creatine is the only ingredient here, and the panel leans favorable: three of the ten latest positions recommend it, two say they use it, and five are neutral. Most take it for muscle strength, energy and brain support, with creatine monohydrate the form named most often and 5 grams a day the usual dose, though two panelists mention 10 grams or more for brain benefits and one now takes 10 to 15 grams. Some take it in the morning or blend it into a smoothie or any drink, and one says taking it with a meal of carbohydrates and protein may slightly help uptake. Cautions include bloating or flatness if hydration and minerals are not dialed in, possible sleeplessness if taken late in the evening, and a note that the brain research so far is small and preliminary. One panelist does not take it every day, saying he is not deficient and wants to avoid its effect on endurance fitness.

Combine with: Creatine monohydrate is one of the best-studied supplements for increasing strength, lean mass, and training performance, so it fits a muscle building goal. It stacks well with a high-quality protein source such as whey, casein, or a complete plant protein to supply the amino acids needed for muscle protein synthesis. Adding EAAs or leucine around workouts can further support anabolic signaling. Taking it with carbohydrates or a mixed meal may modestly improve muscle uptake through insulin. Other useful companions include vitamin D3 and magnesium for muscle function and recovery, omega-3 fatty acids for reducing inflammation, and citrulline malate or beta-alanine for pump and endurance. Take 3-5 g daily consistently, stay well hydrated, and consult a healthcare provider if you have kidney issues.