Creatine is the most researched performance supplement in history—and Dr. Stoppani has been recommending it for decades. JYM Creatine+ takes the proven foundation of creatine monohydrate and adds NO3-T® creatine nitrate for blood-flow support you won't find in a basic creatine powder.
What Creatine Is—and Why It Matters
Creatine is a compound your body produces naturally from the amino acids arginine, glycine, and methionine—primarily in the liver. It's found in high amounts in red meat and fish, but dietary intake alone rarely provides enough to maximize performance benefits. Once creatine enters muscle cells, it binds a high-energy phosphate group and becomes phosphocreatine (PCr)—the molecule responsible for rapidly regenerating ATP, your body's primary energy currency during intense exercise.
As Dr. Stoppani puts it: creatine is one of the most critical supplements to take before and after workouts. Research consistently shows it supports muscle strength, power output, and training volume—and those benefits extend well beyond the weight room.
How Creatine Improves Performance
Every time you push through a heavy set or an explosive rep, your muscles burn through ATP. Phosphocreatine donates its high-energy phosphate to regenerate ATP on the spot—fueling the next contraction. The more saturated your muscles are with creatine, the more phosphocreatine you have available, and the longer you can sustain high-intensity output before fatigue sets in.
This is why Dr. Stoppani recommends daily creatine supplementation at 4–5 grams minimum, every single day—training days and rest days alike. Muscle saturation is cumulative. Skipping even a single day can cause creatine levels to dip below the threshold your body needs for full performance benefits.
Quick Takeaways
- Strength & power: supports heavier lifts and explosive output by keeping ATP regeneration high.
- Training volume: helps you push more total reps and sets per session—one of the strongest drivers of long-term progress.
- Muscle growth: creatine draws water into muscle cells, creating an anabolic environment that supports protein synthesis and fuller muscle bellies.
- Non-stimulant: works at the muscular level, not the nervous system—no jitters, no crash, no sleep disruption.
ATP = Training Fuel
Creatine replenishes ATP between contractions so you can sustain high-intensity output set after set. Research from Victoria University found that subjects taking creatine pre- and post-workout gained significantly more muscle and strength than those supplementing at other times of day.
Saturation = Results
Creatine's effectiveness is directly tied to muscle saturation levels. It takes consistent daily supplementation over several weeks to reach full saturation—and the payoff is cumulative gains in strength, power, and muscle fullness.
Why JYM Creatine+ Is Different
JYM Creatine+ is the first standalone creatine from Dr. Stoppani—and it's not just another scoop of monohydrate. Each serving delivers a full 5 grams of creatine from two sources: 4 grams of creatine monohydrate (the most researched form, backed by decades of clinical data) and 1 gram of NO3-T® creatine nitrate, a patented form that also supplies 500 mg of dietary nitrates for blood-flow support.
Dr. Stoppani has always been transparent about dosing: the minimum effective dose of creatine monohydrate is 3 grams, but research—and real-world results—show that 5 grams delivers even stronger outcomes for most people. JYM Creatine+ hits that mark while adding a nitrate-powered performance layer you won't find in commodity creatine.
The Role of Dietary Nitrates
The 500 mg of NO3-T® dietary nitrates in JYM Creatine+ convert into nitric oxide (NO) in the body. Unlike arginine-based NO boosters, nitrates convert directly into nitric oxide—resulting in more efficient blood flow, better oxygen delivery, and enhanced nutrient transport to working muscles.
- Blood flow & pumps: nitrates support vasodilation, helping deliver more oxygen and nutrients to muscles during training.
- Endurance support: research shows dietary nitrate supplementation can reduce the oxygen cost of exercise, helping you sustain higher-volume training.
- Stimulant-free performance: enhanced pumps and endurance without relying on caffeine or nervous system stimulation.
Beyond Muscle: Brain, Recovery & Hydration
As Dr. Stoppani emphasizes, creatine's impact isn't limited to the muscles. It also benefits the nervous system and overall health in ways that don't get enough attention.
Research indicates that creatine supplementation can support cognition and memory, help combat mental fatigue, and may offer protective benefits against brain injuries like concussions. A 2024 meta-analysis of 16 randomized controlled trials found that creatine supplementation showed significant positive effects on memory, attention, and information processing speed—with subgroup analyses showing particular benefit for women and adults aged 18–60.
Creatine also works by drawing water into muscle cells, supporting cellular hydration at a level that goes beyond surface-level fullness. This intracellular hydration enhances the cell's ability to perform, recover, and grow—even on non-training days.
Cognitive Support
The brain is one of the most energy-demanding organs in the body. Creatine helps maintain ATP levels in brain cells, which may support focus, memory, and mental resilience—especially under stress or sleep deprivation.
Cellular Hydration
Creatine pulls water into muscle cells, creating an environment that supports protein synthesis, recovery, and sustained energy. This intracellular hydration is why muscles look and feel fuller with consistent supplementation.
JYM Creatine+
5g dual-source creatine with 500mg dietary nitrates for strength, volume, pumps, and daily performance support.
How to Use JYM Creatine+
Dr. Stoppani recommends a daily intake of at least 4–5 grams of creatine, regardless of whether it's a training day or a rest day. Consistency is everything—creatine's benefits are tied to maintaining full saturation in your muscles over time. Because JYM Creatine+ is stimulant-free and unflavored, it fits seamlessly into any routine.
For best absorption, take it with food or a protein shake. Research shows that insulin helps drive creatine uptake into muscle cells—so pairing it with carbs or protein can improve how much creatine actually reaches your muscles.
Training Days
Take one serving (5g) with your pre-workout or post-workout shake. Dr. Stoppani's research shows that supplementing around workouts—when muscle uptake is highest—delivers the strongest results for strength and growth.
Rest Days
Take one serving with any meal to keep creatine levels topped off. Skipping days lets saturation dip below the threshold needed for full performance benefits—consistency is non-negotiable.
No Loading Phase Required
- Standard approach: take 5g daily and reach full saturation within 3–4 weeks through consistent use.
- Optional loading: some users prefer a loading phase (15–20g/day for 5–7 days) to reach saturation faster, then drop to 5g/day maintenance.
- Dr. Stoppani's take: daily consistency at the right dose matters more than loading protocols. Just take it every day.
How to Stack JYM Creatine+
JYM Creatine+ is designed to complement the full JYM system. If you're already using Pre JYM or Pre JYM Plus (which contain creatine HCl or monohydrate respectively), JYM Creatine+ can serve as your standalone creatine source on non-training days—or as a top-up if you want to ensure you're hitting the full 5g daily target with the added nitrate benefit.
The unflavored formula mixes cleanly into any shake or beverage without altering taste, making it easy to pair with protein, aminos, or any other supplement in your stack.
Frequently Asked Questions
Is JYM Creatine+ stimulant-free?
Yes. JYM Creatine+ contains zero stimulants. It supports performance at the muscular level through creatine saturation and nitric oxide production—no caffeine, no jitters, no sleep disruption. Take it any time of day.
How much creatine do I actually need per day?
Dr. Stoppani recommends a minimum of 4–5 grams of creatine daily. Each serving of JYM Creatine+ delivers the full 5g. Research consistently shows this dose is effective for building and maintaining muscle saturation, which is the threshold required for creatine's performance benefits.
Do I need to take it on rest days?
Absolutely. Creatine's effectiveness depends on keeping your muscles saturated. Skipping days—even one—can cause levels to dip below the threshold needed for full performance benefits. Take it daily, training days and rest days alike.
Do I need a loading phase?
Not required, but it's an option. Taking 5g daily will achieve full saturation in about 3–4 weeks. If you want to saturate faster, a loading phase of 15–20g/day for 5–7 days works—then drop to 5g/day for maintenance. Dr. Stoppani's primary recommendation is simply: take it consistently every day.
What's the difference between creatine monohydrate and creatine HCl?
Creatine monohydrate is the most studied form and the gold standard for muscle saturation. Creatine HCl has better water solubility and absorption—roughly 70% better than monohydrate according to Dr. Stoppani—which means effective dosing at lower amounts (1.5–2g vs. 3–5g). JYM Creatine+ uses monohydrate as its base for maximum saturation, with creatine nitrate adding a blood-flow support layer.
What do the nitrates in Creatine+ do?
The 500mg of NO3-T® dietary nitrates convert directly into nitric oxide in the body, supporting blood flow, vasodilation, and oxygen delivery to working muscles. Unlike arginine-based NO boosters, nitrates take a more direct conversion pathway—meaning more efficient pumps, better nutrient transport, and endurance support without stimulants.
Should I take it with food?
Yes—Dr. Stoppani recommends taking creatine with food or a protein shake. Research shows that insulin is critical for driving creatine uptake into muscle cells. Pairing your dose with a meal that includes carbs or protein helps maximize how much creatine actually reaches your muscles.
Does creatine cause bloating or water retention?
Creatine monohydrate can cause some individuals to retain extracellular water (under the skin), which may cause a slightly "puffy" look—especially noticeable in very lean individuals. However, most of the water creatine draws is intracellular (inside the muscle cells), which is exactly where you want it for performance, recovery, and fullness.
Is creatine safe for kidneys?
In healthy individuals with normal kidney function, creatine supplementation has not been shown to cause kidney issues. Dr. Stoppani has addressed this directly: decades of research and data on thousands of individuals show zero kidney problems from creatine use. If you have pre-existing kidney conditions, consult your doctor—but for healthy adults, this myth has been thoroughly debunked.
Does creatine cause hair loss?
This concern stems from a single study on rugby players that showed an increase in DHT (a testosterone metabolite linked to hair loss) during a creatine loading phase. Dr. Stoppani has noted that this hasn't been replicated in broader research, and he himself has supplemented with creatine for decades without hair loss. If you have a family history of male-pattern baldness and are concerned, it's worth discussing with your doctor—but the evidence is far from conclusive.
Can I take creatine with caffeine?
Yes. Despite the myth, Dr. Stoppani includes creatine alongside caffeine in his Pre JYM formulas. The concern came from early research, but subsequent studies and real-world results show that caffeine does not negate creatine's benefits. JYM Creatine+ stacks perfectly with Pre JYM, Pre JYM Plus, or any caffeinated beverage.
Does creatine have benefits beyond muscle?
Yes—and this is something Dr. Stoppani emphasizes. Research shows creatine can support cognition and memory, help combat depression, offer protective benefits against brain injuries like concussions, and may even protect skin against UV and oxidative damage. Creatine's role in ATP production benefits any tissue with high energy demands—including the brain.
Can I stack Creatine+ with Pre JYM or Pre JYM Plus?
If you use Pre JYM (which contains 2g creatine HCl) or Pre JYM Plus (which contains 5g creatine monohydrate), you're already getting creatine on training days. JYM Creatine+ is ideal as a standalone creatine source on rest days, or for anyone who wants the added nitrate benefit. On days you take Pre JYM Plus, you may not need an additional full serving—but adding Creatine+ on off days ensures you never miss your daily dose.
Is creatine only for bodybuilders?
Not at all. That's one of the biggest misconceptions Dr. Stoppani addresses. Creatine benefits anyone who trains—from endurance athletes to recreational gym-goers. It also supports cognitive function, cellular hydration, and recovery. Research shows potential benefits for women, vegans and vegetarians (who typically have lower baseline creatine stores), aging adults, and anyone looking to support brain and body performance.
