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In the world of fitness and athletic performance, many athletes and bodybuilders are constantly seeking ways to improve their strength, muscle mass, and overall performance. One supplement that has gained significant attention in this regard is creatine monohydrate. Swole AF Creatine monohydrate is a popular pre- and post-workout supplement known for its ability to enhance athletic performance and aid in muscle building. In this article, we will explore the benefits of creatine monohydrate, its impact on strength and muscle gain, and how it can help athletes improve their athletic performance.

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Understanding Creatine Monohydrate

What is Creatine Monohydrate?

Creatine monohydrate is a naturally occurring compound that is found in small amounts in foods such as meat and fish. It plays a crucial role in providing energy for muscle contractions. When we exercise, our muscles use adenosine triphosphate (ATP) as a source of energy. Creatine monohydrate helps to regenerate ATP, allowing our muscles to perform at a higher intensity for longer periods.

How Does Creatine Monohydrate Work?

When you supplement with creatine monohydrate, it gets absorbed by your muscles and stored as phosphocreatine. Phosphocreatine acts as a reservoir of energy, helping to replenish ATP during high-intensity activities like weightlifting or sprinting. By increasing the availability of phosphocreatine in the muscles, creatine monohydrate allows athletes to perform more reps, lift heavier weights, and recover faster between sets.

The Benefits of Creatine Monohydrate

1. Boosts Strength and Power

One of the primary benefits of creatine monohydrate is its ability to enhance strength and power. Numerous studies have shown that creatine supplementation can lead to significant improvements in strength, allowing athletes to lift heavier weights and perform better in activities that require explosive power, such as sprinting and jumping.

A study conducted on collegiate track and field athletes found that creatine supplementation resulted in superior gains in countermovement vertical jump height, countermovement vertical jump power index, and average cycle peak power compared to the placebo group. These findings suggest that creatine monohydrate intake can positively impact vertical jump, power output, work capacity, and lean body mass in both men and women athletes.

Creatine monohydrate supplementation has been a topic of much discussion when it comes to boosting strength and power in high-intensity exercise performance. While some studies have shown positive effects, there are others that have not observed the same results. This discrepancy could be due to design issues and low statistical power.

One of the unresolved questions in the creatine literature is whether males and females respond similarly to supplementation. To shed light on this matter, a study was conducted with 24 subjects, consisting of 12 males and 12 females. The aim was to examine the effect of creatine supplementation on high-intensity exercise performance.

The findings of this study were significant in highlighting the potential benefits of creatine monohydrate supplementation. The subjects who received creatine supplementation showed improvements in their high-intensity exercise performance compared to those who did not receive the supplement.

It is important to note that while this study suggests positive effects, individual results may vary. Furthermore, it is essential to consult with a healthcare professional or a qualified trainer before starting any new supplementation regimen.

Creatine monohydrate is a naturally occurring compound found in small amounts in certain foods, such as meat and fish. It plays a crucial role in energy metabolism, particularly in activities that require short bursts of intense effort, such as weightlifting or sprinting.

Supplementing with Creatine

Supplementing with creatine monohydrate can increase the body's stores of phosphocreatine, which is used to regenerate adenosine triphosphate (ATP), the primary energy source for muscle contractions. By increasing the availability of ATP, creatine supplementation may enhance strength and power output during high-intensity exercises.

While the exact mechanisms behind creatine's ergogenic effects are still being studied, it is believed that it can improve muscle fiber recruitment, buffer lactic acid accumulation, and promote cell volumization, among other potential benefits.

When considering creatine supplementation, it is important to choose a reputable brand and follow proper dosage guidelines. It is typically recommended to start with a loading phase, where higher doses are taken for a short period, followed by a maintenance phase with lower doses. This protocol helps saturate the muscles with creatine initially and then maintain optimal levels over time.

Altogether, creatine monohydrate supplementation has shown promising results in enhancing high-intensity exercise performance. However, it is essential to consider individual differences and consult with professionals before incorporating any new supplements into your routine. Remember, consistency in training and proper nutrition are also key factors in achieving optimal strength and power gains.

2. Increases Lean Muscle Mass

Creatine monohydrate is also known for its ability to promote lean muscle mass gains. When you supplement with creatine, it helps to increase the water content in your muscles, resulting in a fuller and more volumized appearance. Additionally, creatine supplementation has been shown to stimulate protein synthesis, leading to an increase in muscle protein content and muscle fiber size.

A study conducted on boys with Duchenne muscular dystrophy (DD) found that four months of creatine supplementation led to increases in fat-free mass and handgrip strength. These findings support the notion that creatine monohydrate can enhance muscle mass and strength in individuals with muscle-wasting conditions.

Creatine Monohydrate supplementation has been a popular topic of discussion among athletes and fitness enthusiasts for quite some time. Many people are curious about its effects on performance measures and body composition. Luckily, a study was conducted on collegiate track and field athletes to shed some light on this matter.

The study involved thirty-six athletes, including 16 men and 20 women, who were randomly divided into two groups: a placebo group (P) consisting of 21 participants, and a creatine supplemented group (C) consisting of 15 participants. The athletes were sprinters, jumpers, and throwers, which are disciplines that require explosive power and strength.

For a duration of six weeks, the creatine supplemented group consumed 0.30 g per kilogram of body weight per day of creatine monohydrate (Crm), while the placebo group received a placebo. It's important to note that the dosage used in this study is within the recommended range for creatine supplementation.


During the supplementation period, all subjects participated in a preseason conditioning program that focused on interval sprinting and multijoint, large-muscle-group weight-training movements. The training program was designed in a periodized manner, which means that it followed a structured plan that gradually increased in intensity and volume over time.

Before and after the six-week period, the athletes underwent pretesting (PRE) and posttesting (POS), which included a 7-site skinfold analysis, hydrostatic weighing, and various performance measures. These tests were conducted to assess changes in body composition and performance.

So, what were the results?

The study found that creatine monohydrate supplementation had significant effects on both performance measures and body composition. In terms of performance measures, the creatine supplemented group showed improvements in sprinting speed, jumping ability, and throwing distance compared to the placebo group. This suggests that creatine supplementation can enhance explosive power and strength, which are crucial for success in track and field events.

Greater Gains Lean Body Mass

Regarding body composition, the creatine supplemented group experienced greater gains in lean body mass compared to the placebo group. Lean body mass refers to the weight of everything in your body except for fat, including muscles, bones, organs, and water. By increasing lean body mass, athletes can improve their overall strength and power output.

It's worth noting that no significant differences were observed between the two groups in terms of fat mass reduction or changes in body fat percentage. This suggests that creatine supplementation primarily affects muscle mass rather than fat loss. Therefore, if your goal is to lose fat, it's important to combine creatine supplementation with a proper diet and exercise regimen.

Basically, this study provides evidence that creatine monohydrate supplementation can have positive effects on performance measures and body composition in collegiate track and field athletes. However, it's important to remember that individual responses to creatine may vary, and it should always be used in accordance with proper dosage guidelines.

If you're considering using creatine as a supplement, I would recommend consulting with a healthcare professional or a qualified sports nutritionist who can assess your specific needs and provide personalized advice. They can help you determine the appropriate dosage and guide you on how to incorporate creatine into your training regimen effectively.

Overall, creatine monohydrate can be a valuable tool for athletes looking to enhance their performance and improve their body composition. However, it's important to approach supplementation responsibly and always prioritize your health and safety.

3. Reduces Recovery Time

In addition to its performance-enhancing effects, creatine monohydrate has also been shown to reduce recovery time between bouts of exercise. By replenishing ATP stores more efficiently, creatine allows athletes to recover faster and perform at a high level during subsequent training sessions or competitions.

A study conducted on active males found that creatine supplementation led to an increase in total body water and body water content. This increase in water content may contribute to faster recovery by aiding in the rehydration process and maintaining optimal cellular function.

4. Improves Athletic Performance

Creatine monohydrate is widely recognized for its ability to improve athletic performance across various sports and activities. By increasing strength, power, and muscle mass, creatine supplementation can have a positive impact on an athlete's overall performance.

A study conducted on male and female collegiate track and field athletes found that creatine supplementation resulted in significant improvements in countermovement vertical jump height, countermovement vertical jump power index, average cycle peak power, and other performance-related variables. These findings suggest that creatine monohydrate can enhance athletic performance in individuals participating in sports that require explosive power and strength.

Creatine monohydrate is a popular supplement that has been widely studied for its potential benefits in enhancing strength and muscle mass. When it comes to individuals with Duchenne muscular dystrophy (DD), a progressive muscle-wasting condition, the effects of creatine monohydrate supplementation have also been investigated.

A study conducted on boys with Duchenne muscular dystrophy examined the effects of creatine monohydrate supplementation on strength and fat-free mass (FFM). The study found that after four months of creatine monohydrate supplementation, there were noticeable improvements in FFM and handgrip strength in the dominant hand. Additionally, there was a reduction in a marker of bone breakdown. Importantly, the supplementation was well tolerated by the children with DD.

Creatine Monohydrate Supplementation

During the phase when the boys were receiving creatine monohydrate supplementation, there was a significant increase in handgrip strength in the dominant hand and FFM. On the other hand, during the placebo phase, there was a trend towards a loss of global muscle strength, although this trend did not reach statistical significance (p = 0.056). It is worth noting that no improvements in functional tasks or overall muscle strength were observed during the study.

While these findings suggest that creatine monohydrate supplementation may enhance strength and increase fat-free mass in boys with Duchenne muscular dystrophy, further research is needed to fully understand the potential benefits and limitations of this supplement in this specific population. It is important to consult with a healthcare professional before starting any supplementation regimen, especially for individuals with underlying medical conditions like Duchenne muscular dystrophy.

Certainly, based on the available research, creatine monohydrate supplementation may have positive effects on strength and fat-free mass in boys with Duchenne muscular dystrophy. However, it is crucial to approach any supplementation with caution and seek guidance from healthcare professionals who can provide personalized recommendations based on individual circumstances.

How to Take Creatine Monohydrate

Creatine monohydrate is available in various forms, including powder, capsules, and tablets. The most common dosage recommendation for creatine monohydrate is to consume a loading phase of around 20-25 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day.

It is important to note that creatine monohydrate supplementation should be accompanied by proper hydration. Drinking plenty of water throughout the day can help optimize the benefits of creatine and prevent potential side effects such as muscle cramps or dehydration.


Creatine monohydrate is a highly effective supplement for athletes and fitness enthusiasts looking to boost their strength, increase lean muscle mass, reduce recovery time, and improve overall athletic performance. By enhancing ATP regeneration, creatine monohydrate allows athletes to push their limits and achieve new levels of performance.

Remember to consult with a healthcare professional or sports nutritionist before starting any new supplementation regimen, as individual needs may vary. When used correctly and in conjunction with a well-rounded training program, creatine monohydrate can be a valuable tool in achieving your fitness and performance goals. So, if you're ready to take your training to the next level, consider incorporating creatine monohydrate into your supplement routine and unleash your true potential.

Nutrition Facts

Servings Per Container: 60

Serving Size: 1 Scoop (5g)

Amount Per Serving % DV

Creatine Monohydrate 5g*

*Daily Value (DV) not established


Tarnopolsky, M. A., & MacLennan, D. P. (2000). Creatine Monohydrate Supplementation Enhances High-Intensity Exercise Performance in Males and Females.. International Journal of Sport Nutrition and Exercise Metabolism, 10(4), 452-463. Retrieved Jan 16, 2024, from

KIRKSEY, BRETT; STONE, MICHAEL H.; WARREN, BEVERLY J.; JOHNSON, ROBERT L.; STONE, MEG; HAFF, G. GREGORY; WILLIAMS, FRANKLIN E.; PROULX, CHRISTOPHER. The Effects of 6 Weeks of Creatine Monohydrate Supplementation on Performance Measures and Body Composition in Collegiate Track and Field Athletes. Journal of Strength and Conditioning Research 13(2):p 148-156, May 1999. 13(2):p 148-156, May 1999.

Francesca Torri,Piervito Lopriore,Vincenzo Montano,Gabriele Siciliano,Michelangelo Mancuso,Giulia Ricci, Pathophysiology and Management of Fatigue in Neuromuscular Diseases, International Journal of Molecular Sciences, 24, 5, (5005), (2023).

Bobby M.

Love this creatine powder. It gives me great muscle gains and I am glad I found this product.

Kane S.

Top notch product. I have improved performance levels with big muscle gains in just a few days of taking it. Helps me recover quicker with less soreness next day. I like that it dissolves quick and mixes well.

Pat H.

Mixes well with everything and easy to digest. Cuts down recovery time. Excellent quality product. Will order more.